
Pass (ql/m ^ 
Book W 7c > 



COPYRIGHT DEPOSnV 




7 




^ 




THE AUTHOR (WITH HIS WIFE AND ELDEST SON) IN THE UNIFORM 
OF THE ROYAL DANISH ENGINEERS. 



MY SYSTEM FOR 
LADIES 



FIFTEEN MINUTES' EXERCISE A DAY 
FOR HEALTH'S SAKE 



^ BY 

<? .. 

J% Pi MULLER 

(lieutenant royal DANISH ENGINEERS). 

AUTHOR OF 
'my system," "my system FOR CHILDREN,' 

"my breathing system." 



WITH 100 ILLUSTRATIONS 
FROM SPECIAL PHOTOGRAPHS 



Copyright, 1912, in the United States of America by Ewart, Seymour & Co., Ltd. 
Copyright, 1915, in the United States of America by Ewart, Seymour & Co., Ltd. 



PHILADELPHIA 
DAVID McKAY, PUBLISHER 

604-608 South Washington Square 



b3 



n- 



Nearly a Million Copies This book has been translated into 24 languages and has had 

alreudy sold. the largest sale of any book on HeE^th Exercise ever published. 

" My System." 

Fifteen Minutes' Work a Day for Health's Sake. 

By Lieut. J. P. Miiller. 

Containing reproductions of special photographs illustrating 
the various positions in each exercise; diagrams and time-table. 

"My System" consists of a short series of rational scientific exercise and self-massage, 
requiring no apparatus, entailing no violent exertion and occupying only 15 minutes daily. 
The exercises are specially designed to promote radiant physical health by maintaining 
the vital organs in a state of normal or natural efficiency. Special attention is directed 
to the care of the skin — which is itself one of the most important organs and not merely 
an impermeable covering — and to breathing, to strengthen the respiratory organs. 

Bound in cloth $1.00 net. 

"My System for Children." 

A Manual for Parents, Divided into two sections: (l) Children 
under four years of age. (2) Older children. 

By Lieut. J. P. Miiller. 

Describes an adaptation of " My System " for infants and children. General remarks 
on Physical Culture for Children. General Rules for exercising Babies. Tne breathing 
exercises. Eight muscular exercises. Bath and Massage, or ten rubbing exercises. 
Exercise games. Special neck exercises. The children of the Vikings. 

Bound in cloth $1.00 net. 



44 



A New and Valuable Work h ike Author of "My System." 

My Breathing System." 



Correct Breathing is the first consideration if Health is to be maintained. Lieut. 
Miiller has made exhaustive studies on the mechanical and physiological processes of 
Respiration, and is an acknowledged authority on the subject. In his characteristically 
plain, commonsense way, the author shows how the healthy and unhealthy, even those 
too weak to perform physical exercises, may devote a few minutes every now and then to 
his Breathing System with great benefit to themselves. 

Bound in cloth $1.00 net. 



Charts. 



Illustrating "My System" (Lieut. J. P. Miillers System of Home Exercise Without 

Apparatus) . 

My System. 

My System for Ladies — Simplest Form. 

My System for Ladies — Advanced Form. 

My System for Children. 

My Breathing Systeirt. 

The charts are printed on stiff cardboard and eyeletted so that they can be hung in a 
convenient place in the bedroom or wherever the exercises are performed. 

Price 25 cents each net. 

For sale by all Booksellers, or direct from the Publisher. 

DAVID McKAY. Publisher, Philadelphia. 



//,^ 



FEB J 1915 

§CI.A3915a8 

He I 



DEDICATED TO 

MY DEAR WIFE 

FOR 25 YEARS 
MY LOVING PARTNER IN LIFe'S JOURNEY, 
AND THE 
FIRST LADY PERFORMER OF 

"my SYSTEM." 



CONTENTS* 



PAGE 

Author's Preface 8 

Publishers' Note lo 

The Deep-Breathing Exercise ii 

The Eight Muscular Exercises 15 

The Bath 33 

The Ten Rubbing Exercises 35 

My Special Exercises for the Neck 56 

My Special Foot Exercises 58 

Massage of the Face 60 

How to Get Slender Hips 61 

The Ideal of Feminine Beauty and the Corset 63 

What to Observe during Certain Periods . . . . . . . .71 

Appendix: — A few Letters of Thanks received from Lady Followers of "My 

System" 73 



SUMMARY OF THE SYSTEM. 



PAGE 

Deep-Breathing Exercise . ' . . . . . . . . . .11 

The Eight Muscular Exercises — 

No. I. — Trunk Circling 16 

" 2. — Leg Swinging 18 

" 3. — Trunk Raising 20 

" 4. — Trunk Twisting (with Side-bending) 22 

" 5.— Arm Circling 24 

" 6. — Leg Circling 26 

" 7. — Trunk Twisting (with Forward Leaning) 28 

" 8. — Body Lowering (with Arm-bending) 30 

The Bath ^3 

The Rubbing Exercises . 35 

No. 9. — Rubbing of Feet and Neck . .36 

10. — " Arms and Shoulders (with Knee-bending) . . 38 
II. — " Body and Legs (with Trunk-bending) ... 40 
12. — '" Thighs, Hips and Stomach (with Trunk-leaning) . 43 
13. — " Back and Loins (with Trunk-twisting and Arm- 
circling) ■ 46 

14. — " Sides, Thighs and Knees (with Leg-raising) . . 48 

15. — " Heels, Legs and Front of Body (with Knee-raising) . 50 

16. — " Sides, Hips and Thighs (with Trunk-bending) . .52 

17. — Massage of Stomach 54 

18. — Rubbing of Breasts and Loins (with Trunk-leaning) • • • 55 



ADDITIONAL EXERCISES NOT INCLUDED IN "MY SYSTEM." 

Neck Exercises 56 

Foot Exercises 58 



AUTHOR^S PREFACE. 

Although the original book, "My System" (Danish edition, 1904; English 
edition, 1905), was not especially intended for ladies, yet of my adherents at least 
half — and in some countries even more — belong to the fair sex; and I trust that 
this special volume will yet further increase the number of them. 

Girls and women do not have such good opportunities for indulging in ath- 
letics, sports, games, gymnastics, drill, and other out-door or gymnasium exercises 
as have boys and men. Yet the future physical welfare of the race depends a great 
deal more on the healthy constitution and physique of the mother than on the same 
attributes in the father. 

These two facts, limited opportunity and greater need for physical culture; 
must convince us that the prosecution of home gymnastics is much more important 
for women than for men. 

And there is yet another point that is worthy of note : however gratifying the 
possession of physical beauty may be to men, to women it is far more than this — 
it is an absolute necessity. 

Ajid it is, moreover, a fact, becoming more and more evident every day, that 
real feminine beauty can be obtained and maintained only by means of scientific 
and rational physical exercise; and it is, therefore, the duty of every woman to 
devote herself to such exercise. 

And beauty is hereditary! You may not be in a position to bequeath your 
daughter any goodly portion of material wealth, but you can do a great deal by 
paying due attention to the care of your own physique and skin to enable her to 
feel that "her face is her fortune"; and no small fortune, either, for there is no limit 
to the power of a beautiful woman. 

In the original "My System" there are several chapters containing encomiimis 
on Physical Culture in general, and on my own system of home gymnastics in 
particular. In the present book I have inserted in the place of these a number of 
commendations from ladies who have written me from all parts of the world. I feel 
that the evidence of these ladies will carry far more conviction than could any 
eulogies of my own; for while I could but say: "The practice of 'My System' will 
most assuredly bring you health and beauty!" my lady correspondents affirm: 
"We have already obtained health, beauty, youthfulness and joy in life from its 
use!" 

Again^ the original work contains a complete and very concise "Text-book" of 
Hygiene, which has since been supplemented and emphasised by my "Fresh Air 
Book." In this book, therefore, I am not going to repeat all the general rules and 
hygienic hints contained in the two former books, as such would make the present 
volume far too large, but will confine myself to reference to these when occasion 
demands. I would also recommend my readers to "Health and Beauty," by Miss 
Helena Gent, in which book many excellent hints and rules are to found. 

There is one thing, however, viz. : correct breathing, upon which I have laid 
much greater stress in this Ladies' edition than I did in the original "My System"; 



and I have devised some new methods of keeping my readers constantly reminded 
of the importance of breathing correctly, not only immediately after each exercise 
but also during the exercises themselves. Correct breathing is a very important 
matter indeed — but the only proper method is the natural one. I must, therefore, 
warn my pupils against the hundred and one artiiicial "methods" of breathing 
invented by various theorists, and described in big volumes, some of which "meth- 
ods" are so wildly "theoretical" as to come actually into conflict with Nature. 
On the Continent there appears, on an average, one new book every week on "The 
Art of Breathing," and I receive, in consequence, hundreds of letters from people 
who, confused by the conflicting ideas contained in these books, come to me in their 
perplexity for an expression of opinion as to this or that very latest "Art" or 
"Method." 

My readers will observe that the exercises in the present work are in the main 
precisely similar to those in "My System." The reason for this is that, their 
efficacy having already been established by the practical experience of so man}'- 
thousands, they are well suited and excellent even for women. But whereas, 
in the first book, a rather severe degree of each exercise was selected for the de- 
tailed description, in the present book it is the easiest degrees of the same exercises 
which are explained first and foremost. And, further, it will be seen that I advise 
new special preliminary movements in several of the rubbing exercises. I hope, 
also, that readers will find the explanations generally clearer, and the illustrations 
even better for the purpose, than those in the original book. 

The only exercise which has been actually altered is No. 17, which in its old 
form was not suited to every woman. In Exercise No. 15, in order to make proper 
allowance for the new fashion, which demands slender hips, a slight alteration has 
been made in the latter part of the rubbing. Should whimsical Fashion once more 
decree that the hips be full, then, my dear ladies, you may perform Exercise No. 15 
in the same manner as do we, your male admirers. 

I would like to mention that this book has not been translated from the Danish; 
it has been written by myself in English, and revised by my good English friend, 
the Editor of Health and Strength — that sound, vigorous and influential journal 
which has done so much for the good cause of physical culture in English-speaking 
countries — to whom I offer herewith my cordial thanks. 

J. P. MtJLLER. 



PUBLISHERS' NOTE TO THE NEW EDITION. 

The appearance of yet another edition of this work will cause no surprise, 
either to those who have noted the extraordinarily rapid growth in professional and 
popular esteem of the Muller System, or to those who have made personal and prac- 
tical acquaintance with it. 

The original edition of "My System" has now established an absolutely 
unique record in the matter of sales, which total nearly ONE MILLION copies; 
and the growing conviction, based upon actual experience, that, if possible, the 
System possesses for Ladies, be they girls or mothers, potentialities for good, for 
themselves and through them for the race, greater even than for the other sex, 
easily explains the necessity for this further issue. 



(( 



My System" for Ladies. 



The Dccp-Breathing Exercise* 

First of all I will describe and explain my special breathing exer- 
cise; not because it is to be done before the others, but because it is 
the most important, and is repeated at least i8 times during the 
complete performance of "My System." In a certain measure all 
the other exercises of "My System," both the muscular and the rub- 
bing exercises, are also respiratory exercises, because I attach such 
great importance to the correct method of inhaling and exhaling dur- 
ing all the movements; and therefore I have prescribed how this is to 
be done with every one of the exercises. I will even go so far as to 
assert that for weak people and unpractised beginners the main thing 
is to breathe in the correct way, and the different movements pre- 
scribed for the body and limbs are, therefore, with such people, only 
to be taken as a kind of embellishment, or variety, relieving the monot- 
ony. But even if you breathe ever so correctly during the muscular 
and rubbing exercises you will, nevertheless, feel, after each of them, a 
need for yet a little more air in the lungs. And it is for this reason that 
I have introduced all the breathing pauses with deep-breathing exer- 
cises into my system, to be performed immediately after each of the 
muscular exercises and after every rubbing exercise as well. 

My breathing exercise is a very simple and natural one. One 
thing only must be thought of, and that is: to fill the lungs with as 
much air as possible. Certainly, there are a hundred different 
"methods" of deep breathing^some very artificial. I have tried 
them all, and have found that the chief aim of the inventors of some 
of them must have been to deceive, or to impress the reader with awe. 

The inside of the nose acts as a good filter against dust and an 
efficient warming apparatus for cold air. I conclude, therefore, that 
the best plan is always to inhale and exhale through the nose, and not 
through the mouth. The only exceptions I should allow myself are 
when swimming — inhaling through the mouth, exhaling through the 
nose under water; and when sprinting — inhaling and exhaling both 
through the mouth. Inhaling through the nose and exhaling through 

II 



12 

the mouth — as is often recommended, is not good, and, especially in 
cold weather, will be found to be rather disagreeable, because the warm 
exhaled air is required for the purpose of warming the mucous mem- 
brane of the nose, which has been considerably cooled by the constant 
introduction of cold air. If it be found impossible to get a sufficiency 
of air through the nostrils, a visit to the doctor is to be recommended, 
as, most likely, the trouble may be caused by the presence of adenoid 
growths, in which case they should be removed, the operation being 
very easily performed, and not at all dangerous. Besides which, the 
removal of adenoids is to be advocated for other reasons than that 
their presence obstructs respiration through the nose. 



Breathing Exercise. 

Stand quite naturally, and take as deep and long a breath as pos- 
sible. Place your hands on your hips, raise the shoulders a little, and 
lean the head slightly back (see Fig. a). You must fill both chest and 
"stomach" with air. In this deep-breathing exercise it is a mistake 
to arch the chest and draw in the abdomen; the air inust be held in 
the lungs for a moment, after which it should be exhaled steadily, 
smoothly and deeply, at the same time lowering the chin and the shoul- 
ders. 

Each of the following "deep-breathing exercises" consists of two 
such complete respiratory actions. 

After the two leg-exercises (Nos. 2 and 6), and after all the rub- 
bing exercises, you may, while inhaling, raise and stretch out the arms 
sideways and backwards (see Fig. b). To impart a good carriage, 
throw the shoulders well back. The arms should be dropped again 
during exhalation. 

More Advanced Students may raise the heels while inhaling (see 
Figs, c and d), and lower again while exhaling. This will give a 
good shape to the calves. Those ladies who are strong and well 
practised may combine the two complete deep-breathings with one 
deep knee-bending, always inhaling when rising, and exhaling when 
sinking, as follows: Rise on the toes during the first inhalation (see 
Fig. c), lower the body as far as possible, bending the knees, at the 
same time exhaling (see Fig. e), rise again, straightening the knees 
during the second inhalation to the position Fig. c, and finally lower 
the heels while exhaling for the second time. 

When this combined exercise is to be performed with outstretched 



DEEP-BREATHING EXERCISE. 




-1st Degree. Position or Inhaling. 



b. — ist Degree. Inhaling with arms out- 
stretched. Recommended after Rubbing Ex- 
ercises and Leg Exercises. 




c. — 2nd Degree. Inhaling as in a, with 
heel-raising. 



d. — 2nd Degree. Inhaling as in b, with 
heel-raising. 




e. — 3rd Degree. First and fifth positions of 
this degree as in a (but without inhalation); 
second and fourth positions as in c. 



/. — 3rd Degree. First and fifth positions of 
this degree are "attention"; second and fourth 
as in d; third as above, exhalation being com- 
pleted in this position. 



To be performed as directed after each exercise. 



14 

arms, the corresponding movements will be found illustrated respec- 
tively in Figs, d, f and d. As will be seen, the arms are lowered and 
the hands clenched during the knee-bending; the arms again lifted 
and the fingers outstretched simultaneously with the straightening of 
the legs. These extra movements tend to give roundness to the fore- 
arm and a good shape to the hands, and, furthermore, help to make 
wry legs straight, and to give fulness to the upper part of them. 

I must recommend, however, that the knee-bending be omitted 
until it can be done without the slightest strain. It must be borne 
in mind that the breathing is, of course, the main thing in these 
"breathing pauses," and, moreover, being "pauses," their object is to 
afford relief after the more severe work of the muscular, or rubbing 
exercises. 

Furthermore, constant practice of the deep-breathing exercises in 
good fresh air is the best means of attaining a full-chested, well- 
developed bust, a fresh and clear complexion, bright, sparkling eyes, 
a voice charming in its richness of tone, and finally increased vitality, 
energy and joie-de-vivre. 



15 



THE EIGHT MUSCULAR EXERCISES* 

I have named the eight exercises before the bath "muscular" 
exercises in order to distinguish them from the ten rubbing exercises 
which follow the bath. These two groups of exercises might also be 
called respectively "exercises for beautifying the shape of the body" 
and "exercises for beautifying the skin." Yet neither of these appel- 
lations would have been quite exhaustive, for the "muscular exercises" 
are also very beneficial for all the internal organs, while the "rubbing 
exercises," besides beautifying the skin, serve the purpose of toning 
and strengthening in the highest degree both the internal organs and 
the nerves, at the same time helping to give shapeliness to the trunk 
and limbs. 

All women wish for beauty and a good figure; but only very 
few of them know that the best way to obtain these attributes is to 
exercise the body in good air. Harmonious classical forms and lines 
can only be obtained by full development of the muscles, and there 
can be no fear of the muscles of the female body becoming knotted, 
hard or dry, because they will always contain plenty of fatty tissue. 
On the other hand, exercise will always remove all the superfluous fat 
which is the bugbear of so many middle-aged ladies. I have received 
letters from many hundreds of people who testify that, by doing my 
exercises, they have reduced their weight by as much as 40 lbs., feeling, 
in consequence, buoyant and youthful again. And the thin and angu- 
lar woman can, by means of the muscle-building exercises, soon become 
possessed of a well-rounded form, far more beautiful and shapely than 
any that can be produced by fat alone. 

As such are the effects common to all the muscular and rubbing 
exercises, I have forborne reiteration of them when remarking upon 
the special effects of each individual exercise. 



i6 



EXERCISE No* i,— Trunk circling. 

While standing with hands on hips and with the feet planted 
firmly on the ground to preserve the balance, the upper part of the 
body with the head is swung round in wide circles. Firstly, five times 
one way; then five times in the opposite direction. The elbows must 
be held well back, the head erect and the back straight the whole time. 
When swung forwards the back must be hollowed rather than curved. 
Figs, a, b, c, d and a will show you the different poses which the body 
assumes at succeeding stages during the performance of the complete 
circle one way. To illustrate the complete circle performed in the 
opposite direction, the reading of the Figs, should be: a, d, c, b and a. 
The rapidity of the movements depends on the respiration; inhale 
always when swinging backwards (i. e., describing the back half of the 
circle), and exhale when leaning forwards (i. e., swinging round to 
the front). 

More Advanced Students may place their hands behind the 
head. Fig. e shows the correct position in the forward swing; Fig./ 
a wrong position. 

Ex. No. I develops all the "corset-muscles," thereby giving a 
classical shape to the waist and bust, and gracefulness to the body. 
Also, it increases the height and improves the digestion. 

Deep-Breatfiing Exercise^ with hands on hips. — Perform two 
complete breathings. If 30U are practised — with heel-raising; if 
very strong — with deep knee-bending also. 



EXERCISE No. L 





a. — Circling the trunk from the hips, 
whilst in this position. 



Inhale 



b. — The movement continued. Inhalation is 
completed, and exhalation commences at this 
point. 





c. — The trunk has now reached its most for- 
ward position in the circle. Exhalation now in 
progress. 



d. — Completing the circle. Exhalation finishes 
and inhalation begins. 







e. — A somewhat severer degree of the same 
exercise for more advanced students; hands 
clasped behind the head. Movements as before. 



/. — A wrong position. The back must be kept 
quite straight, or even hollowed a little, during 
this exercise, not bent as above. 



EXERCISE No, 2,— Leg swinging. 

Support yourself by placing one hand on a bed-post, a heavy 
chair, or any other article of furniture, and swing one leg, fully out- 
stretched, shortly and sharply to and fro. The more practised one 
is, the faster the leg may be swung. There must be no pause between 
the kicks backwards and forwards : the exercise must be continuous. 
The beginner should make a few kicks only with the one leg, and must 
then turn round and kick for a like number of times with the other leg. 
Those who have had some practice may perform the proper number 
of double swings — 16 with each leg, the last three to be made as far 
up, forwards and backwards, as possible, in order to render the hip- 
joints supple. By standing on a footstool, one is enabled to straighten 
the instep during the swinging. Figs, a and b show how far the leg is 
swung in the first 13 double kicks; and Fig. c shows how far up, for- 
wards, it should go in the three last longer swings. 

In this exercise respiration should not coincide with the measure 
of the movements; one must always remember to breathe quietly and 
deeply all the time. 

More Advanced Students may place both hands on the hips 
while swinging the leg; in this way the movement has the additional 
advantage of serving as a good balancing exercise (see Fig. d). 

This exercise gives a good shape to the thighs and the lower 
portion of the back, makes the loins slender, and the hips graceful 
and well-rounded. 

Deep-Breathing Exercise, consisting of two complete breathings, 
the inhaling performed with arms outstretched, because it imme- 
diately succeeds a leg-exercise. 



EXERCISE No. 2. 




a. — This figure shows the backward limit of the 
short swing of the leg. 



b. — And this figure the forward limit. Breathe 
quietly and deeply, one respiration to several 
swings. 




-Finish the exercise witii thr 
swings, as this. 



d. — When strong from practice you may 
dispense with chair as support, and place 
both hands on hips. 



To be performed 16 times with each leg. 



20 



EXERCISE No, 3.— Trunk raising. 

Lie down on the floor, and place the toes under some article of 
furniture, such as a chest of drawers (if this affords insufi&cient room 
for the feet, the bottom drawer may be pulled out half-way). Raise 
the body into a sitting posture, and lower it again, performing these 
movements several times. The beginner may assist herself both in 
lowering and raising the body with her arms (see Fig. a); but after 
some practice the hands should be placed on the hips (see Fig. b). 
Inhale when going backwards, exhale when raising the body. Always 
remember to lean well forward, as this is excellent for the digestion. 

More Advanced Students may place the hands behind the 
head, and, later on, should perform the raising and lowering of the 
body the regulation number of times, viz., twelve. The elbows must 
be held well back, the head erect the whole time. Fig. c shows the 
correct way, and Fig. d a very bad position. 

Young and very strong ladies may sit on a stool or ordinary chair 
and do the same exercise (see Figs, e and/). When performing this 
severe degree of No. 3, the breath must be inhaled quickly, and then 
held for a couple of seconds while the head is down, exhaling only when 
the body has been again raised half-way. 

This exercise imparts a classical shape to the shins, the lower 
part of the abdomen, and the groins. It serves in the highest degree to 
strengthen the peritoneum and the whole of the abdominal region, 
and is therefore of the greatest value to young women; for if every 
girl, from her youth onwards, were to perform only the 12 movements 
of this exercise regularly every day, protracted, painful and dangerous 
childbirth would become a thing of the past (excepting always such a 
case as that of a woman with contracted pelvis). 

A similar exercise to this one is often to be seen in other works 
on physical culture, but never with any recommendation as to support- 
ing the feet. Yet, if a firm hold be not obtained for them, results will 
be very insignificant, unless one should happen to possess a very 
heavy lower part of the body and a very light bust. 

The body must always be raised steadily by the abdominal 
muscles, not by a jerk of the trunk or of the arms. 

Deep-Breathing Exercise, with hands on hips. 



EXERCISE No. 3, 




a. — Beginners may assist themselves to raise 
and lower the body by placing hands on floor. 
Exhale when rising, inhale when sinking. 



b. — When you become stronger, place hands 
on hips, and keep them there throughout the 
exercise. 




c. — When still stronger and more practised, 
clasp the hands behind head. Back to be quite 
straight, elbows kept well back. 



-Not like this, which is all wrong. Raise the 
body steadily, and not with a jerk. 




e. — The severest form of this exercise. Should be /. — Inhale quickly before coming into this 
practised only when one is very strong. position, and commence exhaling when half-way 

back. 

To be performed 12 times in either degree. 



EXERCISE No. 4.— Trtink twisting (with ''side-bending''). 

Place yourself, with the hands clenched, as shown in Fig. a. 
Then turn the upper part of the body round to the left, at the same 
time raising the arms to a horizontal position, and drawing a deep 
breath (Fig. b). Immediately afterwards turn back again to the 
position shown in Fig. a, at the same time lowering the arms and ex- 
haling. Then make a corresponding turn to the right, raising the 
arms and inhaling (see Fig. c) — then back again while exhaling and 
lowering the arms. You should make lo such turns or twistings 
without any intermediate pause — 5 to the left and 5 to the right, al- 
ternately. The rate of the movements must depend on the breathing, 
with which it must correspond. The feet must remain firmly planted 
on the floor during this and the other twisting exercises (Nos. 7 and 
13). The twisting must be done only from the waist, and not by 
moving the feet. 

More Advanced Students may supplement each turn, or twist, 
with a "side-bending" from the twisted position, but the arms must 
then be kept outstretched the whole time. The movements will 
then follow one another in this way: Turn to the left (Fig. 6), bend 
down sideways until the clenched right hand touches the floor (Fig. d), 
raise the body again to the position in Fig. h, and turn it the whole 
way round to the right into the position shown in Fig. c, bend sideways 
and touch the floor with the left hand (Fig. e), rise again to the position 
in Fig. c, then turn the whole way round to the left to position Fig. h, 
and so on; 10 alternate twistings with "side-bendings." 

If you are not sufficiently supple, one knee may be bent slightly 
when going downwards: the right knee when the right hand is to 
touch the ground (see Fig. d), and the left knee when bending to the 
left. With practice you ought to be able to perform these "side- 
bendings" without bending the knees (see Fig. e). Fig. / shows a 
wrong way of bending down, the trunk not being twisted. 

When performing Ex. No. 4 in the more advanced degree, inhale 
while rising and turning round, and exhale when bending sideways. 

This exercise gives classical contours to the waist, makes the body 
graceful and supple, increases the height and improves the efiiciency 
of the digestive organs, the kidneys and the liver. 

Deep-Breathing Exercise, with hands on hips. 



EXERCISE No. 4. 




a. — First position for trunk-twisting exercise. 



b — The trunk turned to thie left and inhala- 
tion completed. Note that the feet remain un- 
moved. 




-A corresponding movement to the right, after 
having first returned to position a. 



d — ^Advanced degree, introducing 
ing" from position b. 



' Side-bend- 




-When more practised you can perform the 
movement with the knees kept straight. 



-A wrong position, the trunk not being twisted, 
or bent over "sideways." 



24 



EXERCISE No. 5.— Arm circling. 

Make a convenient lunge forward, say with the left leg, stretch 
the arms out sideways, and swing them round so that the hands, 
palms uppermost, describe small circles. The circles should be de- 
scribed from front to back; that is to say, the hands should move 
upwards to make the front half of the circle, and downwards to make 
the back half. Figs, a and b show how far up and down the hands 
move in describing these small circles. The final circles should be very 
large in order to render the shoulder- joints supple. 

Now shift the position of the legs, lunging forward with the right, 
and swing the arms round the reverse way, so that the hands describe 
the front half circles downwards, and the back half circles upwards. 
The palms must now be turned downwards. The stronger you get, 
the faster the circling may be done. After some practice you should 
perform i6 circles the one way and i6 the other way, making the three 
last of each i6 circles as large as possible. Figs, c and d show how far 
up and down the hands should be swung in describing the large circles. 
Here also, as in Ex. No. 2, the breathing must not keep time with the 
measure of the movements. And never forget to breathe deeply and 
steadily during the fast circling. 

More Advanced Students may take a longer lunge, leaning some- 
what forward (see Figs, e and /) ; but care must be taken that the 
circling be not done too far in front. The shoulders should be forced 
well back all the time. Figs, e and/ also show the hands in the posi- 
tion "palms downwards," and indicate how far forwards and back- 
wards the hands should go in describing the small circles correctly. 

The lunging develops the legs, but is also introduced into this 
exercise in order that the balance may be more easily preserved during 
the arm-circling. This latter movement imparts a classical shape to 
the breast, bust, back and shoulders. 

Deep-Breathing Exercise, with hands on hips. 



EXERCISE No, 5. 




-Palms upwards, short lunge, small circles, 
no higher than shown here — 



b. — And not lower than this. Hands to move 
upwards when in front, and downwards in rear. 




c — Finish with three swings in as large a circle 
as possible, up as high as this — 



-And down as low as this. Breathe deeply 
and steadily throughout the exercise. 




e. — Severer degree for more advanced students. 
Long lunge, body leaning forward. The illustra- 
tion shows the limit of short circles to the front. 



/. — Limit of short circling to the rear, 
the shoulders well drawn back. 



Keep 



26 



EXERCISE No. 6.— Leg circling. 

Lie down on your back and swing the left leg slowly round, the 
foot describing fairly large circles. The knee and the instep must 
be kept outstretched straight the whole time (see Fig. a). Take 
a deep inhalation each time while raising the leg, and exhale while 
lowering it. The two last revolutions of the leg should be made as 
large as possible in order to give suppleness to the hip-joints (see 
Fig. b) . Now swing the right leg round in similar manner, describing, 
let us say, six moderately sized, and finally, two large circles. Then 
repeat the movement again with the left leg, but this time moving the 
leg in the opposite direction. After which, the right leg, also in the 
reverse way. 

The beginner may place her hands behind her head, raising it a 
little, so that the feet may be watched and their movements controlled; 
but later on, after having learned to do the circling correctly, the 
hands and the head should be rested on the floor. 

More Advanced Students may swing both legs simultaneously 
(see Fig. c), pressing the feet firmly together every time they meet. 
The movement must always be carried out slowly, corresponding with 
the breathing: with every complete circle described by the feet there 
must be one complete respiration. If this is done, the exercise will 
prove rather a severe one; when first performing it, therefore, the 
feet may be lowered to the floor after each complete revolution for a 
short breathing pause. Later on, the eight circles should be done 
without pause. 

Now swing the legs eight times round the reverse way. When 
describing the two large circles at the finish of each series, the legs 
must, of course, cross one another, instead of being pressed together 
as before (see Fig. d). 

This exercise imparts a classical shape to the upper part of the 
abdomen, gives fulness to the upper part of the legs, and makes the 
hips beautifully rounded and the loins slender. It is the second best 
exercise for strengthening the abdominal region, and for promoting 
the digestion. 

Deep-Breathing Exerciset with outstretched arms, as it follows 
upon a leg-exercise. 





EXERCISE No. 6. 






>^^->»l^ggm^^ . .^tMmt^ 


^ 


..^^. 




BIHHki 



Begin by slowly circling one leg at a time in fairty large circles. Knee and instep 
straight. Inhal^ whilst raising leg, exhale whilst lowering. 




d. — Finish as before, with a C(iui>le ot wide circles, the lei^a cr^ibin-,' each other in this. 
Perforin 8 circles in one direction, then 8 in the other. 



28 



EXERCISE No. 7.— Trunk twisting (with ''forward leaning'*). 

Place yourself as in Exercise 4 (a). Turn the upper part of the 
body round to the left, at the same time raising the arms sideways 
and drawing a deep inhalation (see Exercise 4, h). These preliminary 
movements are precisely similar to the first part of Ex. No. 4. 

Now we proceed to Ex. No. 7 proper. 

Lean the trunk, facing to the left, over the left leg, dropping 
the arms at the same time and exhaling (see Fig. 7, a). Now lift 
the arms again, and raise the trunk to the position shown in Ex. 4 
(&), and twist it without any pause the whole way round to the posi- 
tion shown in Ex. 4 {c) . Inhale deeply during the raising and twisting. 
Now lean the trunk, facing to the right, over the right leg, simul- 
taneously lowering the arms and exhaling (see Fig. 7, h). Then, 
while inhaling, again raise the trunk, lift the arms (Ex. 4, c), and twist 
round to the left (Ex. 4, h). Now, for the second time, lean the body, 
fronting the left, over the left leg, while exhaling and lowering the 
arms (Fig. 7, o). And so on, alternately from one side to the other. 
Perform in all ten "twistings" in upright posture, and ten "forward 
leanings" (five to the left and five to the right). 

What I have said in Ex. No. 4 about not moving the feet, and 
about the rapidity of the movements, applies here also to Ex. No. 7. 

More Advanced Students should keep the arms outstretched 
the whole time, and instead of twisting in the vertical position as 
above described, should turn about while still in the leaning posture. 
The movements would then be as follows: From the position in Ex. 4 
(6), lean to the left (see Fig. 7, c), twist the body round while still 
leaning over the left leg, and without raising the body, as shown in 
Fig. 7, d. Now bend the whole way over to the right (Fig. 7, e), 
turn round to the position Fig. 7, /, swing back again the whole way 
over to the left (Fig. 7, c), turn round (Fig. 7, d), move again to the 
right (Fig. 7, e), and so on. Carried out in this more advanced de- 
gree, the exercise is composed of only two beats: the "twisting" and 
the "forward leaning" to the opposite side. But now the breath 
must be inhaled during the twisting, and exhaled when moving over 
to the opposite side. It is a great mistake to bend too much down- 
wards with the back curved and the head drooping. The head must 
be kept erect the whole time, and the twistings must be performed 
with a straight or hollowed back, as this has a better effect on the 
spinal column. 



EXERCISE No. 7* 




a. — Stand erect, hands clenched, feet well 
separated. Turn Ijody (not the feet) round to 
left, at same time raising arms to horizontal 
position and inhaling. Then bend body over to 
left as above, exhaling whilst so doing. 



b. — Having returned to the erect position, turn 
round and repeat the movement to the other 
side. Afterwards repeat first movement and so 
on. 




c. — A more advanced form of the exercise. 
The arms are here kept outstretched the whole 
time. 



Turning the trunk round whilst still leaning 
to the left. 




-The corresponding leaning over of the body 
to the right side — 



/. — And the turning of the trunk round whilst 
still leaning to the right. 



30 

This exercise tones up the kidneys and the internal organs, im- 
parts a classical shape to the waist, ensures a good carriage, elasticity, 
suppleness and gracefulness of body, and when correctly performed is 
the best possible exercise for increasing the height. 

Deep-Breathing Exercise, with hands on hips. 



EXERCISE No. 8, — Body lowering (with arm bending). 

Stand facing the end of the bed, a heavy chair, a chest of drawers, 
or a window-frame; place the hands upon the top rail, or the edge, and 
then lean forward, bending and straightening the arms several times. 
After a little practice the regulation number of arm-bendings, twelve, 
should be performed. If the piece of furniture be fairly high, and the 
operator stand near it (see Fig. a), this exercise will be found to be a 
very easy one, and very suitable for elderly ladies, and Ex. No. 8 may 
be performed in this manner without the slightest risk of any over- 
strain, even if the operator be of very advanced age. 

By standing farther away from the support, the exercise is, of 
course, made more difficult (see Fig. h). As may have been noticed, 
whereas in all the other exercises the breath is to be inhaled when going 
upwards or backwards, and exhaled when going downwards or for- 
wards, in this Ex. No. 8 the exact opposite is the case. Here one must 
inhale when going downwards, because the elbows move outwards and 
the chest is expanded, and exhale while raising the body. 

More Advanced Students may perform the exercise on the floor, 
supporting themselves on the hands and toes. The hands must be 
turned a little, with the finger tips pointing inwards. Each time the 
arms are bent, the head may be turned sideways (see Fig. c). By this 
means the body may be sunk nearer the floor, and there will be less 
risk of any dust from the floor or carpet being drawn into the nostrils. 
Moreover, this turning of the head to alternate sides makes a good 
exercise for the neck. It is very important that the body be kept 
straight the whole time. It is a mistake to thrust out the seat, as 
shown in Fig. d, or to allow the stomach to sink downwards, as seen 
in Fig. e. 

When stronger, one leg may be raised each time the body is 
lowered by the arms (see Fig. /) . The knee must be kept quite rigid, 
and the instep straightened each time. The last mentioned move- 



EXERCISE No. 8. 




a. — The simplest degree. Stand near a fairly 
high piece of furniture, lean forward in position 
shown above, and bend and straighten the arms. 
Inhale when bending, e.xhale when straightening. 



— A sHghtly severer form — standing further 
away, and using a lower piece of furniture. 




c. — A more advanced form of the same exercise 
performed on the floor. Body and legs straight, 
supported on hands and toes. Turn the head to 
side when near the floor to avoid inhaling dust 



d. — A wrong position. Trunk and legs must 
be held in one straight line 




e. — Another wrong position, going to the 
other extreme. Keep body and legs straight 
and rigid. 



/. — A still more advanced form of the exercise. 
Here each leg is raised alternately as the body is 
lowered. 



32 

ment is also a good foot exercise. Each leg should be raised alter- 
nately, 

Ex. No. 8 makes the upper arm round and full, develops the 
breast, and imparts a good shape to the whole of the back and to the 
loins. 

Dccp-Brcathing Exercise, with hands on hips, but in this in- 
stance, and even in the case of strong and advanced students, always 
without heel-raising or knee-bending; the whole to be repeated three 
times; that is to say, six complete deep-breathings altogether, as it 
immediately precedes the bath. It is quite the proper thing to be in a 
perspiration before the bath. I may even say that the more one is 
perspiring, the colder may be the water which one will be able to bear, 
and the more enjoyable it will be. But there should be sufficient pause 
to allow the respiration, and the pulsation of the heart especially, to 
have become almost normal before taking the bath. 



THE BATH* 

(To be taken after Exercise 8 and before commencing the Rubbing Exercises.) 

The original edition of ''My System" contains some very de- 
tailed directions as to how, not only a douche, but also a full bath, 
may always be readily obtained by means of a small portable tub, of 
which an illustrated description is also given; furthermore, full in- 
structions, with four illustrations, are included as to the drying of 
the body with an ordinary towel. It should be remembered, how- 
ever, that the said book was written for Continental people, with 
whom the daily bath was not at that time a general custom. I say 
"was," because I flatter myself since then I have done something 
towards making the daily bath a popular institution on the Continent. 
In this special edition such instructions would be, of course, unneces- 
sary: there is certainly no need for me to teach English ladies how to 
bathe! I will, therefore, confine myself to recommending my lady 
readers to take their daily bath here at this juncture: that is, after 
having performed the eight "muscular exercises" and all the pre- 
scribed deep-breathing exercises. In very warm weather only, or in 
hot climates, is it advisable that the bath be taken last of all, when all 
the exercises should be done without clothing, a "muscular" exercise 
and a rubbing exercise being performed alternately, in the following 
order, for instance: Nos. ii, lo, i, 12, 2, 13, 3, 14, 4, 15, 5, 16, 6, 17, 
7, 18, 8, bath, drying of body, and No. 9. Each exercise must be 
followed by the deep-breathing exercise apportioned to it. If you are 
very busy in the morning, you may divide the System, taking the eight 
muscular exercises with the water-bath then (in very cold weather 
proceed as follows: Bath and then dress before doing the exercises), 
and the rubbing exercises with air-bath in the evening before going 
to bed. If you have plenty of time, it is a good idea to do the whole 
System (18 exercises and bath) in the morning, repeating the rubbing 
exercises with air-bath before going to bed. 

As I have observed of late that there has been some argument 
in England against the daily bath, I will take this occasion to say a 
few words concerning this matter. Dr. John H. Clarke has written 
that the daily bath is both unnecessary and dangerous. This is an 
astonishing fallacy, comprehensible only when one remembers that 
doctors acquire their experience mainly from sick people. It should 
3 



34 

be borne in mind that we are speaking only of the daily short dip, 
the douche or morning sluice, in the bathroom or bedroom, and not of 
a long swim or of an exhausting Turkish bath indulged in every day. 
Dr. Clarke is quite right when stating that the daily washing with 
soap of the whole body is harmful, as it deprives the skin of too much 
natural oil. But it is this very fact which is, I think, the cause of the 
misapprehension under which Dr. Clarke and the other opponents of 
the daily bath are labouring : they entertain the false opinion that the 
bath is always taken only as a means of cleansing; in which connection 
I would point out that, in most cases, a daily air-bath with my rubbing 
exercises, or with any other dry-rubbing, of the whole skin surface, 
would be quite sufficient when combined with a weekly warm water 
bath and soap. Neither is the daily bath necessary for hardening 
purposes; in which respect, again, the air-bath cannot be too strongly 
recommended, because, being of a mild nature, it is suited to all those 
who are none too strong, or who suffer from nerves, and to whom the 
cold bath causes shock, and who cannot use the warm bath with ad- 
vantage, because they are unable to bear the cold sluice which should 
always follow the warm bath in order to produce the necessary re- 
action. 

No, the daily bath is indulged in, first and foremost, for refreshing 
purposes. Is there anything in the world more refreshing than the 
morning douche or dip? and especially when we derive actual pleasure 
from taking it rather cold? But, as I have already said a good deal 
concerning air- and water-bathing in my "Fresh Air Book," instead of 
repeating it here, I will refer my readers to that work. 



35 



THE RUBBING EXERCISES- 

(To follow the Bath.) 

These are scientific gymnastic movements, combined with a 
stroking or rubbing of the skin, whereby the entire surface of the body 
by degrees gets thoroughly and systematically polished. The rubbing 
is done with the palms of the hands, and to begin with should be 
merely a simple friction, or stroking, of the skin; but, later on, as 
one's strength increases, it should be so vigorous that it becomes a 
sort of massage, if not for the internal muscles more removed from the 
surface, at any rate, for the thousands of small muscles connected with 
the vessels of the skin, which are strengthened and developed more in 
this manner than by any other mode of procedure whatever. The 
limbs, on the whole, get rubbed more towards the body than away from 
the body; and it should be remembered that more strength should be 
exerted when rubbing in towards the body. If the skin be inclined to 
chafe, it is a good plan to rub a little vaseline, lanoline, or other emol- 
lient on the sensitive parts to begin with, until the skin and the hair- 
roots have become stronger. 

The usual result of these exercises, when performed for some time, 
is that the skin becomes healthy and beautiful, firm and elastic, yet 
smooth and soft as velvet, and free from pimples, blotches, spots and 
other disfigurements. In addition, these exercises impart a handsome 
shape to the hands and roundness and graceful symmetry to the arms 
and breast. The specific effects of each single exercise are given with 
the description of the exercise in question. 

Two points should be observed in connection with the photo- 
graphs which illustrate the instructions for the Rubbing Exercises. 
These are taken, as will be observed, in the open air; but although 
this is, of course, the ideal condition for performing the exercises, 
few will probably be able to carry them out thus, and they can be 
equally well done in the privacy of the bedroom before an open window. 
It should be further observed that for the proper performance of the 
exercises no. garment at all must be worn, although this was of course 
necessary for the purpose of these photographs. 



EXERCISE No* 9» — Rubbing of feet and around the neck. 

Support yourself by resting one hand on a bedpost, a heavy chair, 
or other article of furniture, and rub the top and inside of one foot with 
the sole of the other foot. Continue until the feet are thoroughly 
warmed, or until the muscles of the leg begin to tire. Then change 
about, and rub the other foot in a corresponding manner. 

After which, rub, first with one hand and then the other, sideways 
all round the neck, up and down the throat, and from the top of the 
back down between the shoulder-blades and up again. Always re- 
member to breathe steadily and deeply during these quick rubbing 
movements. 

More Advanced Stwdents may combine these two movements, 
working simultaneously with one hand and one foot, repeating the 
exercise with the other hand and other foot after about 25-30 double 
rubbing movements. Fig. a shows the rubbing of top of foot and the 
horizontal rubbing round the neck; Fig. b the rubbing of side of foot 
and vertical massage of the throat, and Fig. c shows how far you should 
reach down the middle of the back. 

This exercise strengthens and tones the voice, and gives fulness 
and roundness to the neck. If there be any tendency to cold feet, it 
is a good plan to repeat the whole of this exercise at the end of the 
System just before dressing, or if in the evening just before getting 
into bed. 

Deep-Breathing Exercise, with arms outstretched, because it 
follows a rubbing exercise. Most of the rubbing in all the exercises 
Nos. 9-18 is performed with bent arms. Appreciable relief, there- 
fore, is afforded if the arms be well stretched immediately after the 
performance of each of these exercises. 



EXERCISE No. 9. 




a. — Rubbing of the neck with the hand, and 
simultaneously rubbing the top of one foot with 
the other. 



b. — Follow this with rubbing the throat verti- 
cally with the hand and the sides of one foot 
with the other. 




c. — Afterwards rub down between the shoulders as far as you can reach. 
Careful reference to be made to the printed instructions on opposife page. 



38 



EXERCISE No* 10* — Deep knee-bendings without hecl-raisingt 
combined with robbing of arms, shoulders and arotind armpits. 

Beginners may divide this exercise into two parts — knee-bend- 
ings and rubbings — slater on combining the movements. Stand with 
feet apart, raise the arms, palms downwards, to a horizontal position 
in front, taking at the same time a deep inhalation. Then sink to a 
squatting position without raising the heels from the floor (see Fig. a). 
The arms must be held outstretched to the front in order to preserve 
the balance. Rise again without pause, lowering the arms at the same 
time. As the breath is expelled during the downward and upward 
movement, this must be carried out in a comparatively short space of 
time. Repeat the whole movement several times, ten at most, each 
time inhaling while slowly raising the arms, and exhaling while per- 
forming rather quickly the bending and straightening of the knees and 
the lowering of the arms. 

Now come the rubbings, which are to be performed as follows: — 

Extend the arms to the front; rub, with one steady and vigorous 
stroke of the right hand, the left arm from the fingers upwards over 
the shoulder to the neck (see Figs, b and c), then back again to the 
position shown in Fig. b with another steady but less energetic stroke. 
Now, without any pause, turn the right hand down underneath the 
left hand, and stroke the left arm vigorously, as shown in Fig. d, up 
to the armpit and then inwards over the left breast (see Fig. e), where 
the right hand must relax its hold in order that it may slap the left 
shoulder-blade as far back as possible, going under the left 'arm, which, 
at the same time, is bent so that the left hand can take firm hold round 
the right shoulder (see Fig./). The left hand then strokes down the 
right shoulder and the outside of the right arm, which it will leave at 
the moment when both arms are once more outstretched to the front, 
as at the beginning. 

The left hand is now ready to commence an absolutely correspond- 
ing movement, for a description of which the reader need but read 
over the foregoing again, substituting the word ''right" for "left," 
and vice versa. 

Ten such complete movements may be done, starting with the 
right and left hand alternately. 

Simultaneously with each complete movement there must be one 
complete respiration. But as it is more convenient to exhale during 
the first half of the movement, it is better to take a deep inhalation 
just before starting the first complete movement. 



EXERCISE No. 10. 





a. — Preliminary practice for beginners. Stand 
with feet apart, raise arms, palms downwards, to 
horizontal position in front of body, inhaling 
whilst so doing. Then sink to position shown 
above, heels remaining on floor, and rise again 
immediately. Exhale during sinking and raising 
of body. Repeat up to ten times. 



h. — Commence in this position and rub with 
one steady, brisk stroke upwards on upper sur- 
face from fingers — 





c. — To neck, and back again to the point from 
which you started. 



d. — Having returned to position b, turn the 
right hand to under surface, and make a vigorous 
stroke up to armpit (illustration shows this move- 
ment half completed) — 





e. — Then inwards over the left breast, at which 
point the right hand leaves the body. 



/. — Pass the right hand under left arm, and slap 
left shoulder-blade as far back as possible, the left 
hand at same time grasping the right shoulder. 



40 

More Advanced Students may combine these rubbings with 
knee-bendings above described. One bending and straightening of 
the legs should be performed during the first half of each complete 
rubbing movement. Inhalation — except in the said one instance, 
before starting — must always begin just a moment before the position 
shown in Fig. / is reached, and exhalation, together with the knee- 
bending, must begin simultaneously with each complete rubbing move- 
ment. 

This exercise makes skinny and misshapen arms plump and 
graceful, and "salt-cellar" shoulders firm and round; it removes all 
roughness from the back of the upper arm, and all wrinkles at the 
elbow, and gives a classical shape to the knee. 

Deep-Breathing Exercise, with arms outstretched. 



EXERCISE No. 11. — ^Trunfc -bending, backwards and forwards, 
combined with rubbing of front and back of body and legs 
lengthwise. 

Preliminary Movement. 

Before performing the exercise proper with rubbings, it is better 
that one should learn the body-movement and correct breathing 

Stand with hands on hips, bend the body, curving the back, 
as low down as possible (see Fig. a), then raise it again and bend it 
well over backwards to the position shown in Ex. i (a) (Page 17). 
Now bend forwards and downwards again, and continue to repeat 
this double movement several times, but not more than 20. The 
quickness with which the movements are performed must depend on 
the breathing: inhale while rising, exhale when bending forwards. 

The Rubbings. 

Place your hands on your insteps (see Fig. b), and rub upwards 
along the shins, fronts of thighs, abdomen and breast, at the same 
time rising, bending backwards and inhaling. Fig. c shows the posi- 
tion midway in this long uninterrupted stroke, and Fig. d indicates 
how the hands, having finally stroked the breasts by a kind of circular 
movement, are withdrawn sideways from under the collar-bone. 
Then bend forwards, and place the hands, as shown in Fig. e, as high 



EXERCISE No. U. 




a. — Preliminary movement. Bend the body 
as far forwards and downwards as possible, and 
revert to position shown in Exercise i, Fig. a. 
Repeat several times. This movement is only 
necessary for the first few times of practising 
the system. 



h. — Commence rubbing at the instep, con- 
tinue upwards over shins, thighs, abdomen and 
breasts. 




c. — The upward rubbing movement is in prog- 
ress. The hands have here performed half the 

stroke. 



d. — Here the stroke finishes, the hands being 
withdrawn sideways from above the breasts. 




e. — The hands in position for commencing 
the downward stroke of the back of body and 
legs. 



/. — The downward stroke half completed 
When it reaches the ankles the whole movement 
commences again as in b 



42 

up the back as can be reached. Stroke downwards, rubbing the lower 
part of back, loins, seat, backs of legs and calves, bending downwards 
at the same time and exhaling. Fig. / shows the position midway in 
this second long stroke. As soon as the ankles have been reached, 
bring the hands round to the position Fig. h, whence the combined 
movement is started once again, the body rising and the front being 
rubbed. 

After a little practice the movements may be repeated the regu- 
lation number of times, viz., 20. 

Exercise No. 11 is the most important of all the rubbing exercises, 
contributing in the highest degree to shape and beautify the entire 
body. 

Dcep-Brcathing Exercise, with arms outstretched. 



43 



EXERCISE No* 12. — Trttnk -leaning to alternate sides with cor- 
responding stretching of the one leg and bending of the other, 
combined with rubbing of thighs, hips, and across the stom- 
ach, and the whole ventral sttrface. 

Preliminary Movement. 

Stand as shown in Fig. a (p. 45), with hands on hips, and with 
the feet rather wide apart. Bend the left knee, leaning the trunk, at 
the same time, sideways over the right leg, which must be kept quite 
rigid (see Fig. b). Now raise the body and resume the position 
shown in Fig. a, with both legs straightened, at the same time inhaling 
quickly. Stand thus for a moment, commencing exhalation, and lean 
the trunk sideways over the left leg, bending the right knee, while 
finishing exhalation. Then rise while inhaling, stretching the right 
leg; pause in upright posture (Fig. a) while commencing exhalation, 
and for the second time, bend over the right leg while completing 
exhalation (Fig. b). Continue these swaying movements, making in 
all 16 trunk-leanings to the right and left sides, alternately. 

The Rubbings. 

As soon as the above described movements have been thoroughly 
learned, the corresponding rubbings may be added. Every time the 
body is leaned over to one side during the completion of exhalation 
the hands are to be placed firmly on the outer side of the knee and 
thigh (Fig. c), and rubbed upwards along the hip and side until in the 
position shown in Fig. d. Having raised the trunk and having in- 
haled, begin to exhale, and at the same time slide the palms of the 
hands across the stomach over to the position shown in Fig. e, when the 
stroke is finished. Now lean down to the opposite side and rub the 
other thigh and hip in an exactly corresponding manner, and then once 
more across the stomach, but this time, of course, in the opposite 
direction. Continue the movements, rubbing first from the one side 
and then from the other. As will be seen, the thighs and hips are 
rubbed upwards every time, never downwards. 

A mistake frequently committed is to cross the hands. It should 
be remembered that the hand which is undermost when the stroke is 
started at the knee must always retain the lower position, even when 
sliding across the front. And, while the upper hand is turned at this 
point, the lower hand must be kept always with the finger-tips pointing 



44 

downwards, in which position it is more capable of being pressed firmly 
against the abdomen, giving it a good massage with the fleshy part of 
the palm. In the case of slender people, if the abdominal muscles be 
kept relaxed, this massage will greatly benefit the intestines. But if 
the abdominal muscles be kept in a state of tension, this massage will 
work upon the layer of fatty tissue just beneath the skin, reducing it 
by degrees, and stout ladies, for this reason, ought to carry out this 
exercise in this way, as No. 1 2 is the best existing exercise for removing 
all such superfluous tissue. The body leanings, moreover, help greatly 
to tone up the liver and kidneys — always supposing that the bendings 
be performed straight to the side, and not forwards in an oblique direc- 
tion, as is frequently done in error (see Fig./). Never try to reach too 
far down the shin, for to reach much lower than the knee is next to 
impossible if the leaning be performed strictly sideways in the correct 
manner. 

Dccp-Brcathing Exercise, with arms outstretched. 



EXERCISE No. 12. 





a. — Preliminary exercise which will not be 
necessary after the first few days. This figure 
shows the position of "attention" — hands on 
hips, feet rather wide apart. 



b. — Bend left knee keeping right leg rigid, and 
lean trunk over sideways to right. Return to 
position of "attention," then perform similar 
movements to the left side. 





c. — Position tor commencing rubbing exercise. 
Raise body to upright position, rubbing hip and 
side in doing so, and at same time inhaling. 



d. — Upvifard rubbing finishes here, and hands 
pass across the stomach with a fair amount of 
pressure. Exhaling begins at this point. 





e. — The rubbing stroke finishes at the point 
shown in above figure, after which the body is 
bent over to the right side, and the movement is 
repeated in similar manner. 



/. — A wrong position for commencing. The 
body must be bent over sideways, and not ob- 
liquely or forwards, as here. 



46 



EXERCISE No. 13. — ^Trank-twistings half round to alternate 
sides, together with arm-circling, with downward pressure, 
combined with robbing across the back and loins. 

Preliminary Movement. 

Stand by the end of the bed, a window-frame, a chest of drawers, 
or any other fairly heavy article of furniture, but not too near it. 
While inhaling, swing one arm, straightened out, slowly in a wide arc 
up backwards and down forwards, until the hand touches the above- 
mentioned object, against which it must be pressed downwards while 
the operator exhales. Meanwhile, the other hand is placed on the 
back as high up as possible (Fig. a). Having exhalied, change the 
position of the hands: the first one, which was pressed against the 
piece of furniture, is now laid on the back, while the other describes 
the large circle (see Fig. b), while the exerciser is inhaling, and the hand 
is then pressed downwards during exhalation. As will be seen in the 
illustrations (Figs, a and c), the trunk must be turned, or twisted, 
somewhat to the other side to that of the arm which is employed in 
pressing downwards : that is, to the left when the right arm is pressing, 
and vice versa. Sixteen such half-turns should be performed: eight 
to each side. 

The Rubbings 

are very easily learned. All that is required is that the back and 
loins be rubbed across with the back of the hand. Start from as high 
up on the shoulder-blade as can be reached, and rub the hand, with a 
threefold zig-zag movement, across the back and down over the loins 
(see Fig. c). The rubbing is done, of course, with the hand which in 
the preliminary movement described above rested on the back while 
the other hand is pressing, and the operator is exhaling. 

If the pressure be applied with some force and correctly (down- 
wards and a little towards the exerciser), so that the large thoracic 
muscle and abdominal muscles are on the strain, this exercise is a 
splendid one for developing the waist and bust. 

Deep-Breathing Exercise, with arms outstretched. 



EXERCISE No, 13, 




a — Stand before a chest of drawers. Swing one 
arm round (upwards in rear, downwards in front) in a 
wide sweeping circle on to drawers, and press down 
hard. With back of other hand rub the back across 
to and fro from shoulders to loins. 




b. — Then swing the other arm round in similar 
manner on to chest of drawers, and rub back as 
before with the free hand. 



c. — The body should be turned somewhat to 
the right, as in o, when rubbing with the right 
hand, and to the left, as above, when rubbing 
with the left. 



To be performed 16 times in all — 8 times to each side alternately. 



EXERCISE No* 14. — Raising of leg sideways, combined with 
robbing of sides of trank, thighs and knees. 

Preliminary Movement. 

Stand as shown in Fig. a, with heels together and hands resting 
against the flanks, the finger-tips pointing downwards. Without 
moving the hands, raise the legs alternately, sideways and as high as 
possible. It must be done without any bending of the knees, and the 
instep must be straightened out every time (see Fig. b). Perform 20 
such leg-raisings, 10 with each leg alternately. The breathing, also, 
must be performed regularly. If you are short-breathed, inhale while 
raising a leg, exhale while lowering it again. But, later on, when the 
breathing has improved, it would be better to inhale during the whole 
up and down movement of the one leg, and exhale during the cor- 
responding complete movement of the other leg. You may add 

The Rubbings 

as soon as you can perform the leg-raising satisfactorily, and with- 
out losing your balance. Each time a leg is raised, the hand corre- 
sponding to it must slide downwards over the side, hip and outside 
of thigh and knee (Fig. c). At the same moment in which the leg 
is to change the direction of its movement, the palm of the hand slips 
round under the knee, and, while the leg is dropped, strokes upwards 
on the inside of the thigh (see Fig. d), when, after stroking up over the 
groin, it resumes its place on the flank, with the fingers pointing down- 
wards, while the other hand and the other leg take their turn. Later 
on, learn to press heavily with the hands against the movements of the 
legs, both when lifted and when lowered. If this be done this exercise 
will prove to be the best possible for imparting a perfectly classical 
shape to the hips. It also induces gracefulness, a sure balance, and a 
good carriage. 

The breathing may be arranged in the same way as in the pre- 
liminary movement. 

Deep-Breathing Exercise, with arms outstretched. 



EXERCISE No. 14 




a. — Preliminary exercise, which 
may be dispensed with after a few 
days' practice. Stand erect, heels 
together, hands on flanks, fingers 
pointing downwards. 



i. — Without moving the hands, raise the legs alternately 
sideways as high as possible. Legs and instep to be kept 
straight. For instructions as to respiration see text opposite. 




c. — When perfect at the leg-raising, commence 
rubbing exercise. As leg is raised slide the hand 
downwards on the outside as above, pressing firmly 
against the leg in doing so. 



d. — When lowering the leg slip the hand 
round to the inside, and stroke upwaros 
over thigh and groin to the original position. 
Repeat with the other leg and hand. 



To be performed 20 times — 10 with each leg alternately. 



50 

EXERCISE No. 15. — Raising of knees, followed by rubbing of 
. heelst legs and front lengthwise, and across flanks and hips. 

Stand at "attention." Raise one knee as far up towards the 
breast as possible without bending forwards, take hold of the sides 
of the heel with the hands and straighten out the instep (see Fig. a). 
Immediately afterwards stretch the leg downwards again, sliding 
the hands, one on each side of it, along the ankle, calf, knee and thigh 
(see Fig. h), a deep inhalation being taken at the same time. Being 
once more at "attention," remain thus for a moment, during which 
exhalation takes place. Then recommence the same movement with 
the other leg, inhaling once more, and pausing for the second time 
while exhaling; and so on, raising the knee 20 times: 10 times with 
each leg alternately. 

More Avanced Sttidents may also stroke the front of the body 
and the breasts, alternately, with both hands, and may, moreover, 
occupy the exhalation-pauses with rubbing downwards across the 
flanks and hips, with one hand on each side simultaneously. It should 
be done in the following manner: The hands, instead of leaving the 
thigh and dropping to the sides, must continue stroking upwards 
over the abdomen, then catch and stroke one of the breasts (see Fig. c) 
(the right breast after stroking the right leg, and the left breast after 
stroking the left leg), after which the hands release their hold of the 
breast, slip outwards over to the sides, the right hand to the right side, 
and the left to the left, from which position, with the elbows drawn 
well back (see Fig. d), each hand begins a downward rubbing, making 
a threefold zig-zag across the flanks and hips. Then stand once more 
at attention, ready to begin again. The main difference between the 
long, uninterrupted stroke, above described, and the corresponding 
one in Ex. No. 11, is that here in No. 15 it is made upon one leg only, 
and upon one breast alternately, whereas in No. 11 it is made simul- 
taneously upon both legs and both breasts. There is another, but 
slighter, difference, in that in No. 15 the trunk remains stationary 
during the rubbing, while in No. 11 it is raised from a stooping posture 
and bent backwards. 

Inhalation is now performed while the leg and front of body are 
being stroked, and exhalation during the rubbing of the sides. 

This exercise gives a classical shape to the calves and bust, and 
is very effective in making the hips slender. Fig. e shows a wrong 
way of performing No. 15: viz., stooping and bending the instep. 

Deep-Breathing Exercise, with arms outstretched. 



EXERCISE No, 15. 



a. — Stand erect. Raise one knee as high as pos- h. — Lower leg to original position, sliding hands 

sible and clasp sides of heel with hands. one on each side over ankle, calf and thigh, with 

firm pressure during movement. Inhale whilst 
lowering leg. 




c. — When more advanced, continue the up- 
ward stroke over abdomen and one breast as 
shown — 




d. — Following on with a downward rubbing e. — How not to perform the exercise. Both 

over flanks and hips to original position. Then body and instep must be kept straight, as in 
repeat with other leg. Fig. a. 



52 



EXERCISE No. 16. — ^Trank-bcnding sideways, combined with 
rubbing of sides of trunk, hips and thighs. 

Stand as shown in Fig. a, with heels together, with hands resting 
against the hips. (Note the difference between position of palms 
here and in Fig. 14 a.) Draw a deep breath, and at the same time bend 
the trunk sideways to the right as much as possible, sliding the right 
palm down the outer side of right leg until the arm is fully stretched, 
while the left palm slides up over the left hip and flank until the arm 
is bent double (see Fig. h). Now swing the body over to the position 
shown in Fig. c, exhaling at the same time, and letting the left hand 
stroke downwards, and the right hand upwards. Then back again to 
the position in Fig. h, inhaling meanwhile, and continue this pumping 
movement 20 times, doing 10 bendings to each side alternately. 

More Advanced Students may increase the rapidity of the 
movement by degrees until it becomes a sort of flinging from side to 
side, when, of course, several double-bendings must be performed 
during one complete respiration. But care must be taken that rapid- 
ity of movement is not increased at the expense of correctness of per- 
formance : The body must always be bent the whole way downwards 
to the side; there must be no curtailment of the movement. 

This exercise gives a classical shape to the waist, tones up the 
liver and kidneys, and is, if the hands be pressed hard against the 
sides, the best possible exercise for reducing the hips. 

Deep-Breathing Exercise, with arms outstretched. 



EXERCISE No. 16. 




-Stand erect, with hands resting flat on the 
hips, fingers pointing downwards. 



b. — Inhale and at same time bend the body 
over to the right, sliding the open hand down out- 
side of leg The left hand at the same time slides 
high up left side. 




c. — Now swing body over to the left, left hand rubbing down- 
wards, right hand upwards.and so on from side to side, gradually 
accelerating the movement. 

Perform 20 times — 10 bendings to each side alternately. 



54 



EXERCISE No* 17. — Abdominal movements in and o«t, com- 
bined with massage of stomach. 
Stand as shown in Fig. a, with palms on the lower part of abdo- 
men, and draw a deep inhalation. Then, while exhaling, bend slightly 
forwards, press the hands inwards, and move them upwards as if you 
would push all the intestines up under the ribs (see Fig. b). While the 
hands relax their hold sideways, draw another deep breath, endeavour- 
ing to distend the abdomen as much as possible. Recommence the 
movement by placing the hands again as shown in Fig. a. Press the 
abdomen as before while exhaling, and once more inhale, distending 
the abdomen. Continue until ten complete movements have been 
performed. 

More Advanced Stwdents will be able, later on, to draw in the 
"stomach" without using the hands, contracting it by means of the 
abdominal muscles alone, which will have been strengthened mean- 
while by several of the other exercises. In this way one may gain 
that control of the "stomach" which is a most important thing for 
everybody who would retain their health and freshness of youth. 

Deep-Breathing Exercise, with arms outstretched. 




-Place both hands on the abdomen as shown, 
whilst making a deep inhalation. 



b. — Bend slightly forward, press inwards and 
upwards, at the same time exhaling, then with- 
draw the hand sideways, inhale deeply, and 
recommence movement. 



Perform this exercise 10 times. 



55 



EXERCISE No. 18. — Trtjnfc-Icaning backwards and forwards, 
combined with robbing of breast and loins. 

Stand with feet as much apart as in Ex. No. ii. Lean the body 
backwards, at the same time inhahng and rubbing the breasts exactly 
as in the last part of the long stroke in Ex. No. ii (see Fig. a). Now 
lean forwards, without bending or bowing the back, simultaneously 
exhaling and stroking downwards over the loins and seat, very much 
in the same way as in the middle part of the long downward stroke of 
Ex. No. II. Then lean backwards once more, and continue these 
oscillations 20 times, swinging forwards 10 times with exhalation and 
10 times backwards with inhalation. Fig. h shows how far the trunk 
should lean forward with the back straight or hollowed. Note the 
difference between the position here and those in Figs. 11, e and/, 
where the back is bent or bowed. There is also a slight difference 
between Fig. a and Fig. 11 d, the head and trunk being bent still further 
backwards in the latter. 

More Advanced Students may by degrees increase the rapidity 
of these oscillations, when several double flings must be performed 
during one complete respiration. 

This exercise tends to elevate the bust and make the loins slim; 
and when performed quickly strengthens greatly the abdominal region. 

Deep-Breathing Exercise, with arms outstretched. 




a. — Stand with feet apart. Lean backwards, in- 
hale, and rub the breasts as in Exercise No. ii. 



b. — Then lean forwards, back straight or 
slightly hollowed, and rub down over loins and 
seat, as in middle of downward stroke of Exer- 
cise No. II. 



56 



MY SPECIAL EXERCISES FOR THE NECK. 

The 1 8 exercises of "My System" ought to be done every day by 
every girl and woman, no matter what her age. Massage of the face 
should be done by all ladies who are over, let us say, 25; but the 
special neck-exercises need only be performed by girls, or women, 
whose necks are too thin, who have cord-like figures, or whose carriage 
is bad. As soon as the neck has gained the requisite suppleness and 
beauty of form, and the carriage of it has been improved — which ob- 
jects may be attained by steady perseverance from two to six months — 
then these exercises should be discontinued. If they be persisted in 
after that, there is a risk that the neck may become too thick, giving 
the appearance of being too short. 

"My System" itself contains sufficient movements of the head, 
i. e., neck-exercises (Nos. 3, 6, 8, 9, 11, and all the Breathing Exercises), 
for preserving the proper shape of the neck when once this has been 
attained. 



NECK EXERCISE No. I.— Bending of head backwards and for- 
wards. 
Bend the head well down to the front, and grasp the upper part 
of the back of the head with both hands, with fingers interlaced (see 
Fig. a). Then, while bringing the head back, resist the movement by 
strong pressure with the hands. When the head has, however, slowly 
forced its way back, place your hands under the chin (see Fig. b) and 
press against the forward bending of the head; and so on, backwards 
and forwards, from 10 to 50 times. 

NECK EXERCISE No. 2.— Bending of the head to the sides. 
Lean the head over to the right and place the left hand against 
the side of the head, as shown in Fig. c. Then bend the head slowly 
over to the left, pressing hard with the left hand in the contrary direc- 
tion. When the head has come quite down to the left, take away the 
left hand and place the right hand against the right side of the head. 
The head then returns to the right side, the right arm resisting; and 
so on, in alternate directions, from 5 to 25 times. 



57 



NECK EXERCISE No. 3.— Turning the head round to the sides. 
Turn the head to the right, place the left hand against the left 
cheek, as shown in Fig. d. Then turn the head slowly round to the 
left, resisting the movement with the force of the left arm. When the 
head is turned well to the left, take away the left hand and place the 
right one against the right cheek, to oppose the head turning to the 
right, and continue thus from 5 to 25 times in alternate directions. 





a. — Bend the head down, clasp hands at the 
back, then raise head slowly, resisting upward 
movement by pressure with hands. 



b. — The head being forced well back, bend it 
forwards an(J downwards again resisting the 
movement by upward pressiire of hands placed 
under the chin. Repeat from lo to 50 times. 




c. — ^Lean head over towards right shoulder, 
then move over to the left, resisting its move- 
ment by pressure in contrary direction with left 
hand. Reverse movement, now opposing by 
pressure of right hand. Repeat from s to 25 
times. 




d. — Turn head well to right, then return to 
left, resisting the movement by pressure of left 
hand. Reverse movement, opposing with pres- 
sure by right hand. Repeat from s to 25 times. 



58 



MY SPECIAL FOOT EXERCISES 

ought to be done by all girls and women whose feet are weak or lack 
beauty of form. The arch of the feet is really an important point as 
regards beauty, and even the most shapely foot is improved by a 
symmetrically-arched instep. Besides which, my Foot Exercises are 
a never-failing means of warming the feet in a few minutes. They 
may be performed at any time of the day, when you are sitting in a 
chair, or when lying in bed just before going to sleep. 

FOOT EXERCISE No. I.— Doablc-bendings of the feet. 

This exercise falls into a measure of four beats : — 
15/ Beat. — ^Bend the foot upwards at the ankle, as well as the toes, 

as much as possible. (See Fig. a.) 
2nd Beat. — Bend the toes downwards without moving the foot at 

th6 ankle. (See Fig. h.) 
7,rd Beat. — Straighten the ankle while the toes are still bent as much 

as possible. (See Fig. c.) 
4th Beat. — Bend the toes upwards, while the ankle is still held quite 

rigid. (See Fig. d.) 
To begin with, move one foot alone; later on, both feet at the 
same time. When this exercise has been learned, do not count each 
beat, but only each complete movement, repeating the whole until 
you are tired. 

FOOT EXERCISE No. 2.— Rotation of the feet. 

While the leg is kept stationary, the foot only is moved round at 
the ankles, the great toe describing as wide circles as possible. When 
tired, exercise the other foot in a precisely similar manner. When 
tired, exercise the first foot again, but in the opposite direction this 
time, following with the other foot in the same manner. You will 
soon learn to move both feet at once, and you may continue the exer- 
cise until tired without risk of hurting yourself. 



FOOT EXERCISES. 






■■ 


^^^^I^^^I9 


W jj 


iL^^^ 


^^H 


■Hi 


m 



-Bend the foot upwards at the ankle, as well b. — Bend the toes downwards without moving 
as the toes, as much as possible. the foot at the ankle. 




c, — Straighten the ankle while the toes are still d. — Bend the toes upwards while the ankle is 
bent as much as possible. still held quite rigid. 



6o 



MASSAGE OF THE FACE. 

This chapter will be but a short one. Too much has already- 
been written upon this subject. I say "too much" because most of 
what has been written is the sheerest nonsense. It is astonishing 
how easily the public may be gulled by a mere jumble of words. 
Whole fortunes are thrown away on ointments, emollients and salves, 
and on various implements for massaging the face. The full page 
advertisements which fill the newspapers are sure proof of the huge 
sale there is of these almost valueless things at absurdly high prices. 
Let me say once for all : It is not these expensive salves or liquids which 
do the good ; it is the work done by the hands and fingers — the massage 
itself. There is no need to use anything but some kind of clean, fatty 
substance, such as vaseline or lanoline. The high-priced emollients 
advertised in the papers consist usually of pork fat mixed with a little 
perfume, to the truth of which statement every pharmacist could at- 
test. 

In order to remove wrinkles the chief thing is to press firmly 
— after a while even vigorously — with the inside of the closed and out- 
stretched fingers on the wrinkles, rubbing both across and lengthwise. 
Do not forget to smooth out the skin while rubbing ! 

• In the case of horizontal wrinkles on the forehead, draw the eye- 
brows downwards ; but when working on the vertical wrinkles between 
the eyebrows, just above the nose, draw the eyebrows upwards. 

Further, when massaging away the wrinkles which go from the 
side of the nose to the corner of the mouth, or other wrinkles on the 
cheek, if these be on the left side of the face, the mouth must be 
twisted well over to the right, and vice versa. When rubbing the 
wrinkles stretching down from the ear along the cheek-bone to the 
neck, on the left side, turn the head to the right and vice versa. 

When rubbing under the chin, lean the head well backwards. 



6i 



HOW TO GET SLENDER HIPS. 

I have very often, particularly of late, been asked as to what is 
the best means of preventing, or reducing, excessive fatness round the 
hips, and I have, therefore, taken this opportunity of answering in- 
quirers. 

There are many different means of accomplishing this end; but 
the best, because it is the most natural, healthy and agreeable, is 
Exercise. Exercises against superfluous fat on the hips are partly 
general, partly special {i. e., local). The general exercises tend to 
prevent the accumulation of fat, and to remove existing fat from all 
parts of the body; finally, from the hips. To these general exercises 
belong all kinds of athletic sports and games, ball-games, cycling, row- 
ing, swimming, etc., etc., if these be performed energetically and with 
perseverance. 

But just as it is round the hips that fat most readily accumu- 
lates, it is from this part of the body that it is the most difficult to be 
got rid of if the above-mentioned general exercises only are indulged 
in. It is for this very reason that "local" exercises should also be 
performed. These operate either internally or superficially. 

The first group consists of exercises acting directly upon the hip 
muscles, loosening and removing the fatty tissue placed between and 
upon the muscular fibres. The best of such exercises are the following 
numbers of "My System," as described in this book. No. 2 (when 
performed at a quick rate) ; the large circles of No. 6 (even when only 
one leg is swung at a time) ; the raising of the leg sideways in No. 14, 
with strong pressure against the upward movement of leg; the knee- 
raising of No. 15. 

The second group consists of various massage-movements, acting 
directly upon the superficial fat. The best of these are: The hard 
massage when Hfting the legs in No. 14; the downward zig-zag stroke 
of No. 15; and the hard up and down stroke of No. 16. 

Such exercise and massage of the hips themselves are the only 
possible "local" means for diminishing all superabundance of fat 
which may have formed there. But, as mentioned above, there are 
many different means of reducing fat generally, and I will say a few 
words about the most frequently used of these. 



62 

Turkish baths are rapid in effect, but they also affect the heart, 
are depressing, and render the body Uable to colds. 

Fat-reducing pills also work rapidly, but a few years' use of 
them will ruin the intestines. People whom Nature has provided 
with strong and healthy alimentary canals will always become fat 
if they persist in eating more food than is necessary to compensate 
for that which has been consumed by exercise or by mental work. 
And people with feeble digestive organs will remain thin, no matter 
how much they eat, because most of their food passes through the 
system without being digested. As for the so-called anti-fat pills, 
these usuaUy contain certain poisons capable of paralysing the activ- 
ity of the digestive organs, be they even of the very strongest. The 
individual, by their aid, can cram his stomach with food which is not 
digested, and, as a matter of course, there is no accumulation of fatty 
tissue. But by this means, in the course of time, even the hardiest 
intestines will be ruined — and then the doctor is called to the praise- 
worthy, but hopeless, task of repairing the damage. 

Fasting cures, too, are often rapidly effective; but like the 
Turkish bath, they are depressing, most unpleasant, and may be dan- 
gerous if indulged in too often, or for too long periods at a time. It 
is very important that the food be masticated slowly, because when 
food is consumed in this way it needs a much smaller proportion to 
produce the feeling of satiety than when the food is bolted quickly. 

Drinking plenty of water has a varying, or directly opposite, 
effect upon different individuals. The same is the case with fatty 
foods: with some people they produce an early feeling of satiety, 
thereby preventing the individual from eating too much. 

Apples and oranges are, almost always, very effective as fat- 
reducers, and are very beneficial for the health in other ways. 

The female body ought to have an even layer of fatty tissue all 
over it. The reason why this tissue is inclined to accumulate in 
particular upon the hips is that, very often, the weight of the clothes 
is suspended from the upper part of the hips, and, therefore, compels 
the tissue to settle upon the lower part. The weight of the garments 
ought to be borne by the shoulders. If the clothes be worn tight 
about the waist, they will hinder the even layer of fat from settling 
there, and the result is that a double, or triple, layer of fat acciunu- 
lates below the waist. 



63 



THE IDEAL OF FEMININE BEAUTY AND THE 

CORSET,! 

It must be admitted that the present ideal of feminine beauty 
has unfortunately become quite distorted. Modern journalism, by 
means of light and chatty articles, does its best to impress ladies with 
the silly and injurious fashions of the degenerate Parisienne; and it 
seems to be a standing rule that all the heroines of novels must always 
be of pale complexion. This pallor, which is often described and 
dwelt upon as having a tinge of yellow or greenish colouring, is a sure 
sign of an unhealthiness which is principally attributable either to an 
imperfect care of the body, or to the wearing of stays — particularly to 
the latter. Of course, amorig different classes of the population other 
specially contributing causes might be pointed out, such as, for ex- 
ample, the wretched fare of the poor seamstress and her grinding toil 
in the polluted atmosphere of her workroom; or in the case of women 
belonging to the wealthier classes, the enervating pleasures of town 
life, the nightly poring over romances, etc. There is something repug- 
nant in this glorification of the pale, unhealthy woman whose passions 
are artificially excited, but who has no real capacity for love. How- 
ever interesting she may be, she can only impart a feeble reflection of 
the real happiness of love. 

The arts of painting and sculpture have also contributed to the 
creation of this perverse ideal of beauty. Our modern galleries teem 
with French demi-monde figures, and in the Paris Salon things are, 
as a matter of course, still worse. Compare, for instance, Falguiere's 
Cleo de Merode with a statue after the antique model. It must not 
be forgotten, however, that by suggesting this I have chosen an un- 
favourable example as an illustration of my assertion, so strongly do 
I count on the prevalence of the truth. Cleo would in herself be a 
beauty had she not been treated so unfavourably. For although it is 
evident that the artist has been at pains to make his representation as 
bewitching as possible, yet she must be repugnant in the eyes of every 
healthy man. Ugly masses of fat disfigure the breasts and hips, while 
the shoulders, limbs and waist are much too thin, and are lacking in 

^ This Chapter has been translated from a Danish book of mine. 



64 

vigour, while those muscular parts which characterise the healthy 
figure after the antique, and which denote great strength and endur- 
ance without impairing the beauty and the firm lines of the so-called 
maidenly figure, are in the Cleo absolutely wanting. 

The corset may be regarded in our age as the typical symbol of 
the subjection of women. Women who are really free and who could 
think for themselves would never suffer the ills and torments which 
the use of the corset entails. Women with self-respect and a con- 
sciousness of their own worth would never allow themselves to be 
forced into the shape of an hour-glass, and their own health and that 
of their descendants to be treated so lightly, just because fashion de- 
mands it, or in order to gratify the superficial and bad taste of men who 
are wanting in enlightenment, and who have neither sense nor under- 
standing for the truly beautiful. 

There are, unfortunately, a number of men who, in their fond 
ignorance, consider a markedly slim waist with a circiilar cross-section 
— an absolute deviation from the true human form— to be the very 
epitome of a good figure. 

But as young men become enlightened they will in every increas- 
ing numbers refuse to bestow their love on the pale victims of the 
corset, and of an abuse of the body. Love is scarcely so blind that a 
man will allow his passion to overmaster him before being warned in 
time by his practical reason and healthy sense. Only the ignorgnt 
and stupid could fall in love with a pair of pretty eyes, or with merely a 
delicately-shaped corset, a pair of patent leather shoes, or a sensational 
hat — with a woman's ornaments, in fact, not with the woman herself. 
As the corset must be regarded as a fundamental impediment to 
the emancipation of woman from the tyranny of man and fashion, I 
take this opportunity of approaching the subject somewhat closely, 
and at the same time of agitating for that attribute which is fit only 
for the really free woman, and one which, in my earlier writings, I 
have called the "Muscle-corset." Hereafter, however, I would rather 
call it the "Muscle-belt," in order to avoid every possible connection 
with that hateful crudity — the ordinary corset. 

The corset is absolutely objectionable (i) on moral, (2) on hy- 
gienic, and (3) on aesthetic grounds. 

You women need feel no shame that God has implanted in your 
heart and in your blood a desire to be loved by man, and a longing 
to become mothers. With the moral right of a good conscience you 
should demand the fulfilment of these desires, upon which your health 
and your earthly welfare depend. Moreover, you should be ashamed 



65 

to spoil your beautiful body — to spoil it under the lying pretext, the 
false idea, that you wish to improve by the aid of a tight-fitting en- 
velope — an unnatural strait-jacket — the master-work of Nature, for 
such the human body certainly is so long as it is allowed to develop 
and carry out its proper functions in accordance with the laws of 
Nature. 

To do such a thing is to be guilty of blasphemy ! And it is nothing 
short of a sin, an immoral crime, for such women to bring children 
into the world. 

Whatever does woman hope to gain by the use of the corset? 
She wishes to give herself the appearance of having a slimmer waist 
and fuller or narrower hips (according to the prevailing fashionable 
shape of the corset) than she has in reality. She is practising, there- 
fore, a conscious fraud — or an unconscious one, perhaps — in obedience 
to a brutal and shallow tyranny of fashion. But whether conscious 
or unconscious, the fraud brings its own punishment with it. 

A little while ago, in one of the free States of North America, a 
bill was introduced which proposed that a marriage might be declared 
annulled if the woman had entrapped the man by means of false aids 
to beauty, and if he had, in consequence, married her. Such a mar- 
riage is analogous to a contract which becomes void, because the con- 
sideration by which it is supported has turned out to be false. Among 
such false aids to beauty were classed: paints, powders, sweet-smelling 
scents, false teeth, false hair, padding, and high-heeled shoes. 

When a woman who is pregnant laces in such a manner that she 
induces abortion, or destroys the child within her, or that the latter 
has to be dismembered at birth, she is, to speak plainly, guilty of 
murder. I do not mean that she ought to be punished by the authori- 
ties, as the punishment she brings on herself is sufficiently severe. 
But in such a case there is more reason for the interference of justice 
than in that of the poor, unmarried so-called child-murderess. The 
latter 's deed is, more often than not, the result of desperate insanity; 
while the former's is merely that of a silly false vanity. 

A woman who persists in lacing herself in always looks sickly. 
Her complexion is either hectic violet, bluish red, yellow and leaden, 
or a little of each. Yet she did not take to the corset because she was 
ill. On the contrary, she has become ill through wearing the corset. 
And although it is considered the correct thing, judging by descrip- 
tions of heroines in novels, for a lady to have a delicate and sickly 
appearance, yet the time will come when to appear sickly will be 



66 

considered a disgrace, the result of sin or neglect, either on the part 
of the individual concerned, or of the parents. 

The corset is such a symbol of sickness that it can only be properly 
regarded as a bandage serving to keep together a neglected slovenly 
body, no matter how much one may strive to conceal this fact with 
fine phrases about the necessity of supporting the back and breasts. 
If this were really necessary, then Nature would have sent women 
into the world already provided with a corset of whalebone. 

Science is beginning to abandon the use of bandages, even in 
such cases as those of deformed weaklings and cripples. The well- 
known orthopaedist, Dr. Wilhelm Schulthess, of Zurich, rejects every 
kind of bandage in his treatment of such patients, using in place of 
them suitable apparatus, gymnastics and massage. It is, therefore, 
evident that the corset-bandage is even more superfluous to a woman 
who is suffering from none of the more serious bodily defects. 

The wearing of the corset is certainly not so general nowadays 
as formerly; and doctors are no longer preaching to deaf ears. The 
Scandinavian woman stands, in a physical respect, on a higher level 
of culture than do her Teutonic and Roman sisters. In towns such 
as Brussels or Paris one can walk about for days without meeting one 
really healthy-looking woman, whereas in Copenhagen one would 
meet several in a single day. The deplorable sight, so general in the 
towns above mentioned, of a lady with a waist of similar, or even 
smaller, dimensions, and of the same shape as the silk hat of her male 
escort, is, thank goodness! somewhat of a rarity in the Northern capi- 
tals. The majority of Danish women still wear the corset, and the 
corsetless minority are still subjected to the scornful looks and spiteful 
remarks of the others, who pretend in this manner to express their 
commiseration or their contempt. But in reality these expressions 
are the outcome of envy of the greater moral courage of the corsetless, 
and of their better health, well-being and greater comfort. But here, 
of course, as with many another social custom, the popular view of the 
matter is a topsy-turvy one. For if we look at the matter in the light 
of reason, it is easy to see that it is not the corset-free woman, but the 
wasp-waisted monstrosity, waddling down the street in her ultra- 
fashionable corset, who should be the object of our pity and scorn. 

That the corset is objectionable on hygienic grounds is the opinion 
almost unanimously maintained by the whole of the medical profession. 
Time and again have well-known and experienced doctors issued 
earnest appeals and words of warning in books and in articles in periodi- 
cals both lay and professional. It is strange that these admonitions 



67 

emanating from such eminent people do not make a deeper impression 
on the public! Could one imagine the position reversed — doctors 
recommending a public, innocent of the corset, to adopt it — there 
would be some reason for this indifference, because, in that event, one 
could understand that the doctors were urging women to take to the 
corset in order to profit by the numerous female ailments which result 
from the custom. But as the case stands, the doctors are so convinced 
of the fearful injuriousness of the corset that from pure humanitarian 
reasons, as honest philanthropists, they are dissuading the public 
from a course which it would be to their immense advantage to recom- 
mend. This fact alone ought to induce the public to consider the 
matter seriously. 

In several countries Anti-Corset Societies have been formed, the 
female members of which pledge themselves never to wear the corset, 
while the male members vow never to marry any woman who has not 
freed herself from the evil. This is all very well — but how are we to 
get the masses to join these societies? So many societies with all 
sorts of objects exist already, and each new society means additional 
expense and inconvenience to the individual. 

Sometimes when reading a fashion journal, or when looking at 
a shop window containing corset-busts, I have become so angry that 
I have longed to be a millionaire so that I could found an institution 
for providing girls with dowries, which dowries could be applied for 
only by those women who had freed themselves from the curse of the 
corset. Should there exist a rich man who is interested in this idea, 
let him communicate with me, as I have already made the realisation 
of this idea the subject of much consideration. There is no doubt 
that such a practical agitation would attract the attention of many 
who, at present, are content to drift carelessly along the broad stream 
of fashion, for a chance of pecuniary profit has ever had the effect of 
exciting people's cupidity. 

Assuredly the good cause would gain immensely were some royal 
or imperial lady to lead the way by abandoning the use of this un- 
healthy instrument of torture. The whole army of female snobs 
would soon follow suit, and the sensible fashion would spread speedily 
among all classes of the population. 

Finally, the use of the corset, in an aesthetic respect, is a confession 
of absolute ignorance, for only in absolute ignorance of that which 
constitutes a beautiful figure could anybody resort to the corset. The 
majority of men and women have so little sense and appreciation of the 
fine, natural lines of the female figure that, in sheer poverty of imagi- 



nation, they cling to the following awful opinion : the thinner the waist 
the better the figure! 

Those poor women whose hips and bosoms are already too full, 
yet who continually lace themselves in in the vain hope of becoming 
more slender, are successful only in making the masses of fat imme- 
diately above and below the edges of the corset still more conspicuous. 
They quite forget that the beautiful contours and lines of the female 
figure are formed only by muscles in a state of rest. Many people 
imagine muscles to be something hard and knotty, and fit only for 
men. This is entirely erroneous. It is the muscles, and the muscles 
alone, which form the well-rounded arms, shoulders and hips, and the 
exquisitely shaped waists to be seen in antique statues. The layer of 
fat is quite insignificant, and so evenly distributed that it has no in- 
fluence on the form itself. 

If muscles be lacking the skeleton becomes too prominent; and 
where there is excess of fat, the form looks flat, despite its fulness, and 
therefore hideous and angular. The fat settles arbitrarily and in 
lumps, in disgustingly inharmonious plains and rolls, while the 
"muscle-flesh" always disposes itself in accordance with certain laws 
in the most appropriate manner, thus giving the most beautiful shape 
to the figure. Muscles are to be obtained only by exercise of the body 
and limbs: by systematic indulgence in gymnastics and sport, by en- 
gagement in some handicraft, by vigorous physical labour; while the 
corset is not only incapable of producing the "muscle-flesh" which 
shapes the true "good figure," but even chokes the muscle-roots with 
which Nature has endowed every woman. And such is the effect of 
the corset even when not tightly laced, for it impedes the body in 
bending, stretching, stooping, or from being twisted at the waist, and 
it is only through these movements that it is possible to develop those 
muscles which should be found here. The corset flattens the back, 
spoils ruthlessly the gently curving lines of the hips, and obliterates 
the small, fine dimples over the loins. 

Let me draw your attention for a moment to the lines round the 
waist of the Venus of Milo. How distinctly the straight abdominal 
muscles in front and the oblique abdominal muscles on the sides just 
above the hips stand out. In place of these beautifully-shaped muscles 
the ordinary fashionable sand-glass figure has nothing at all, or at 
most a few ugly compressed ridges. 

A reproduction of the Venus of Milo graces many a drawing- 
room, and everybody, artist and la)mian, regards her as the ideal 
womanly figure. And yet if women were to meet that figure in the 



69 

street they would turn round and laugh at it. Such is theory and 
practice. 

It comes, of course, to a matter of educating both men and women 
to a proper appreciation of what constitutes real beauty of form. A 
man with a developed sense for beauty forms at once a correct idea 
as to how spoilt must be the body under a corset, and would not, for 
this very reason, fall in love with a so-called smart figure. 

When once woman notices that she cannot add to her charms 
by the aid of the corset, she is sure to discard it, especially as it causes 
her such pain and inconvenience. 

Taking everything into consideration, it is quite inconsistent 
with common sense, quite impossible for anybody who has given the 
subject a moment's thought, to adhere to the corset. 

It ought, therefore, to be discarded once and for all, and replaced 
as soon as possible by the only natural corset: the muscle-corset or 
muscle-belt. Every form of corset, no matter the fanciful name given 
it — normal, hygienic, reform, or otherwise — is only a delusion and a 
snare. 

The natural corset, or belt, is produced by development of the 
muscles of the chest, abdomen, sides, hips, back and loins by means 
of gymnastics, and the pursuit of such sports as rowing, swimming, 
throwing the discus, and walking, and, of course, by the various every- 
day occupations in the house, garden, field, which entail vigorous 
corporal activity. 

That such physical labour and exercise should act beneficially 
on the health, it is important that one should never forget to breathe 
deeply and regularly during the movements themselves, and that 
time be allowed for the breath to be regained whenever pulse and 
respiration have been quickened by exertion. 

The natural muscle-belt fulfils all those golden promises which 
the artificial corset makes so lavishly, but which it never can redeem. 
Of the many good qualities and advantages of the natural muscle- 
belt I will cite the following:— 

It cannot wear out, but becomes stronger with use. 

It can be washed every day without fear of injury. 

It does not fade if exposed to the sun; but, on the contrary, 
takes to itself a deep, golden hue, becoming as velvet to the touch. 

It is never laid aside; nevertheless, its wearer is in continual 
enjoyment of that sensation of relief which hitherto has had to be 



70 

postponed until night-time, when the artificial corset has been 
taken off. 

It is always a perfect fit, which is not surprising considering 
that it is, in itself, the most essential part of a natural, beautiful 
figure. 

It does not restrain, but promotes the free movement of the 
body, so that domestic work becomes a delight instead of a trial. 

It makes the body elastic, agile and erect without incon- 
venience and without pressure anywhere. 

Stout ladies wearing it appear to be slender, for all super- 
fluous fat is not only shifted, but melts away altogether. Yet, 
on the other hand, thin people appear to have put on flesh. 

It will never interfere with its wearer's full enjoyment of a 
meal. 

It does not make the digestion sluggish, nor the bearing of 
children diflicult or dangerous, but has an extremely beneficial 
influence on nearly all the physical functions. 

The muscle-belt supports the breasts, guarding the milk- 
glands from injury. 

It does not favour a predisposition to cancer, and is never 
the cause of a protruding stomach, as is the artificial corset. 
It does not force the kidneys, liver and spleen down upon the 
intestines, and does not bend the uterus, but keeps these tender 
organs in their proper places, whereby a great many ailments 
peculiar to women are avoided. 

Finally, the lungs are not prevented from filling themselves 
with fresh air, but are greatly assisted in this most important 
function. The lungs, under the artificial corset, are deprived 
of at least one-third of their activity, with the result that the 
oxidation and circulation of the blood is interfered with, a cause 
of chlorosis (green sickness), heart ailments, headaches, cold feet 
and hands, etc. 

As the present-day feminine attire is designed so that it may be 
worn over the artificial corset, and not over the muscle-belt, it is 
probable a change from the one to the other will necessitate some little 
alteration in the fit of the clothes. There are many ladies who main- 
tain that anybody could, or ought to, learn how to wear any costume 
without the corset, as the natural lines of the body are the most beauti- 
ful. 

With regard to the most difficult figure of all to suit — the short 
and stout one — a well-known Danish authoress writes: "It is a great 



71 

mistake to say that stout ladies look awkward in reform dress. On 
the contrary. If the dress fit well, it makes them look less stout and 
more attractive." Reference to the many periodicals in which draw- 
ings of reform dresses and photographs of women wearing such con- 
tinually appear, will almost compel one to agree with the statement 
quoted above. 



WHAT TO OBSERVE DURING CERTAIN 
PERIODS, 

I should like to make a few remarks concerning exercising and 
bathing during those periods peculiar to women. 

I am constantly receiving inquiries from all parts of the world 
as to whether this or that lady may without injury to herself continue 
the practice of "My System" during menstruation or gestation. 

Now a doctor, be he the cleverest gynecologist in the world, could 
not possibly decide these matters for a woman whom he had never 
seen, to say nothing of having examined. That I receive such letters 
is evidence of the lack of thought which characterises the bulk of the 
population, and also proves that there are many family physicians 
who have omitted to make themselves acquainted with the employ- 
ment of physical culture in the prevention and cure of illness. 

The easiest plan for me would be, of course, to forbid absolutely 
every kind of physical exercise, including the bath, during these 
periods; but there are many cases where the health of the individual 
would suffer did I do so. 

With the healthy woman who has never laced herself in, and 
who has been accustomed to gymnastics and sport all her life, preg- 
nancy should be no reason for a change in her mode of life in this 
respect, except that she exercise some little care and moderation 
during the latter part of the time. Both mother and child could but 
benefit, and a swift and easy delivery would be ensured. Besides 
being in possession of several letters supporting this contention of 
mine, I will cite the case of my wife, who persisted in "My System" 
to the day previous to the birth of our third son, labour in this case 
lasting only about one hour, whereas with our two elder boys my 
wife, at that time not having taken to a daily performance of "My 
System," suffered in each case from painful and protracted (from 
12 to 13 hours) labour. 



72 

Diametrically opposed to this is the case of the weakly woman 
who has never indulged in any rational physical exercise or regular 
corporal labour, and who has always worn a corset from early youth. 
Should such a woman, during pregnancy, suddenly take to a course of 
gymnastic exercises, she might easily kill herself, or, at best, bring on 
a miscarriage. 

But between these two extremes there are countless other cases 
varying in accordance with the habits and health of each individual. 

Every woman is urged to act with caution, and under the super- 
vision and on the responsibility of her own medical adviser. But 
to give up physical exercise altogether while still feeling strong is 
enough to make one ill. 

This applies also to menstruation. Women who are in perfect 
health may do their housework, continue their home-gymnastics, 
and take their bath with almost the same regularity as usual; but 
at the same time, it would be advisable to refrain from all violent 
or prolonged physical exertion. 

Weak and nervous women, however, might aggravate their 
physical and psychical ills, and might also do themselves irreparable 
injury, did they not rest absolutely during these times. It is, on this 
account, very unchivalrous of employers not to take this physiological 
fact into consideration in their dealings with their female employees. 

Many women in the various transitional stages between sound 
health and chronic invalidism might, indeed, gain some benefit from 
such gymnastics as the rubbing-exercises, or might indulge in a few 
air baths with advantage, whereas only a few might be able to stand 
the cold, or even warm water bath. 

But what everyone ought to do as a matter of course is to thor- 
oughly wash, several times daily, the lower portion of the trunk. 

J. P. MtJLLER. 



73 



APPENDIX* 

A Few Letters Received 

from lady followers of "My System" in different countries. 

I have hitherto received some fourteen thousand letters of thanks and appre- 
ciation from people resident in all parts of the world. Yet these 14,000 corres- 
pondents of mine represent, of course, only a small proportion of all the followers 
of "My System," the number of them now being millions. More than half-a- 
million copies of my first book have been sold, it having been translated into 24 
different languages. But in many cases a whole family of several members, to- 
gether with their friends, have learned to do the exercises from one and the same 
copy of the book; while numerous teachers have, each of them, instructed hundreds 
of pupils also by means of a single copy. 

And, again, it has come to my knowledge that the richer and the more socially 
distinguished of the followers of "My System" are those who have been the least 
disposed to write to me and thank me for the benefit which they have derived from 
the practice of it. I am in a position to know that riiany persons of rank on the 
Continent, even several members of Royal and Imperial families, use "My Sys- 
tem." 



Having heard from certain Danish naval officers who had been on a visit to 
Athens, that H.R.H. the Crown Princess Sophia of Greece, a sister of the German 
Emperor, had derived great benefit from the daily use of "My System," and also 
seeing that her Highness had, of her own accord, done me the honour to attend my 
lecture at Frankfort, in company with H.R.H. Princess Friedrich Karl, I wrote to 
her Highness, begging permission to mention the fact in this book, and received the 
following gracious reply: — 

To Heer Muller. August- 23rd, igio. 

Sir, — H.R.H. the Crown Princess of Greece desires me to say that she was 
unable to answer your letter sooner, as her Royal Highness was travelling. Her 
Royal Highness wishes me to say that she gives her consent to having her name in 
your new English book. 

Yours truly, 

(Signed) K. NICHOLLS. 
For H.R.H. THE CROWN PRINCESS OF GREECE. 



Geneva, Switzerland, 
Dear Sir, March gth, igio. 

Let me, first and foremost, thank you deeply for all the good your excellent 
book, "My System," has done for us. Both my husband and I have performed 
your system for a year, and we can scarcely find words to express how delighted 
we are with it. My husband suifered from violent periodic megrims, which for 
twenty years resisted all treatment. But since he began to use "My System" the 
megrims have entirely disappeared. I myself suffered from rheumatic pains, and 
was very prone to catch cold. But for a year now I have felt no pain at all, and 
never get a chill. . . . 

Again, my two children, 6yi and q years of age, perform part of your exercises. 
They are now admirably healthy, and have not had even such a thing as a chill. 
The exercises of "My System" have done a great deal of good to my daughter 
(6^ years), who had an awkward carriage and an insufficiently developed chest. 
She has improved considerably during the last year. . . . 

(Signed) MRS. P. PATRY. 



74 

North Berkeley, California, 
Dear Sir, September 21st, ipog. 

It is now one year since I first became possessed of your book, "My System." 
I follow its instructions from month to month; the more exactly and punctually 
the more I feel the advantages thereof. I am now seventy-six years old, have al- 
ways been rather healthy and strong, have taken my cold sponge every day since 
I was twenty-two, and have never used medicine. 

Performing the exercises of "My System" every day, I find that my digestion 
has decidedly improved. No longer do I suiifer from constipation; I have also be- 
come more energetic and more agile in my movements, so that very few women of 
my age can do the same things as I can. Many women of my acquaintance ask me 
what I am doing that I can still look so healthy and youthful. My answer is al- 
ways: I am following the System of Mr. J. P. Mtiller. And then I proceed to show 
them how to practise some of the daily exercises. I hope you will be delighted to 
hear that rather elderly people have derived such great benefit from your System. 

(Signed) EUGENIE SCHENK 

(nee Knipping). 



Halle upon Saale, Germany, 
Dear Mr. J. P. Muller, November yth, igoy. 

We make a custom of keeping copies of "The Fresh Air Book" and "My 
System" always at hand, in order to present them to every visitor — relative or 
friend — who makes a stay at our house, and have been much gratified by results. 

My husband performs your exercises early in the morning in the open air 
upon the roof, even when the temperature is below zero. 

I myself practice the system at noon in the sunshine during the present cold 
weather, feeling much benefit therefrom, although I was born in 1856 and have 
given life to four boys and one girl. . . . 

(Signed) MRS. JULIE ROEDIGER 

(nee Jaeger). 



Malaga (Spain), 
Dear Mr. Muller, September igth, igog. 

I thank you herewith most heartily for all the good you have done me by your 
System. I am quite enthusiastic about it, and am proud of being a participant in 
your great work. 

Until three months ago I suffered dreadfully from constipation, and was very 
wretched and feeble. I began secretly (you know what prejudices prevail here!) 
to practise your System, and to follow all your rules (excepting the sunbaths). 

Now, three months later, my digestion is completely in order, and my muscles 
are well developed. ... In the beginning I sometimes got a slight stitch in 
the heart,* particularly after Exs. 3 and 7, although my heart is quite sound. But 
now I do the exercises without the slightest discomfort. . . . 

(Signed) LOLA ZIMMERMANN. 



Lubeck (Germany), 
Dear Mr. J. P. Muller, November 4th, 1907. 

My doctor had prescribed a course of massage for me because I had become so 
stout. I had heard an acquaintance speak about "My System," so I bought- a book 
and showed it to my doctor. He was very appreciative about it, but he laid a wager 
with me that I would not persevere with it for one year. 

That was two years ago; it is therefore a long time since I won the wager, but 
I have found the "Miillering" so pleasant a habit, and one which tones up my 
whole body so well, that I intend to continue it for the future. I have already lost 
20 lbs. in weight, and have found that my skin, formerly very sensitive, has become 
firmer and stronger. Another gratifying point is that my doctor has recommended 
the "Miillering" for the hardening of my children. 

MRS. S. M. 

* (Author's Note. — The lady had neglected to breathe correctly.) 



75 

Moscow (Russia), 
Dear Mr. Muller, July 20th, igio. 

. . . I have done all the exercises every day for one year, and feel all the 
better for them. Formerly I had always suffered from cold feet, but do so now no 
more. I used to get tired very quickly, but now can take a long walk without 
experiencing the slightest fatigue. I can tell you another thing. Previously when 
I went home from the ofhce — where I have been occupied for 11 years, every day 
from nine to six o'clock, with one and a half hour's interval at noon — I was always 
very tired. But now I am fresh and merry, notwithstanding that I have, since my 
mother's death, many more duties to perform at home which I cannot attend to 
until my office hours are over. I am firmly convinced that it is all due to the exer- 
cise and the daily cold bath. . . . (Signed) LOUISE TOEHUS. 



Vienna, III., 4 
Dear Mr. MtJLLER, Schutzengasse 15 (Austria). 

I have performed your system now for more than a year. ... I am 23 
years old. and have suffered since my fifteenth year from spasms which invariably 
accompanied the monthly courses. Pains in the mammary glands, occurring al- 
ways about eight days before a period, have been so severe that, several times, I 
have been compelled to consult a doctor. But all "medicaments" proved of no 
avail, until I took up the "Miillering." Now I am never troubled either with the 
spasms, the pains in the breasts, or constipation. (Once I was confined to bed for 
three weeks owing to this complaint.) 

About two years ago some of my teeth began to become loose. I used often 
to sleep with my mouth open, and would dream that my teeth, hollow and fallen 
out, were moving about in my mouth. But after having learnt to breathe cor- 
rectly through the nose, I slept soundly and dreamlessly, owing to the improved 
state of my health — which was all due to your System — and my teeth became as 
firm as before. 

I cannot tell you how grateful I am. . . . 

(Signed) MRS. ROSA NEUSSER. 



Copenhagen (Denmark), 
Dear Mr. Mtiller, September 17th, iQoy. 

Many times I have thought to write you to thank you for the "System," but 
have not done so. Now that I see that a German professor is seeking information 
as to which ailments the System has succeeded in curing, I feel I must write to you. 
As an old hospital nurse, I can safely recommend it, because it has cured both my- 
self and my sister, both of us, even when girls, suffering always from ulcus ventriculi, 
sinking of the stomach, dreadful pains in the cardea and nerves. To begin with, 
we performed it very slowly and sparingly. And for many years now we have both 
been completely cured. . . . Yours very gratefullv and sincerely, 

(Signed) SISTER MATHILDE. 



Salokoping (Finland), 
Dear Mr. J. P. Muller, July 3rd, 1905. 

I must express my gratitude for the splendid effects of your System upon me. 
For seven years my bowels had not moved without the help of aperients. But I 
have been able to dispense with all such things since I began practising your in- 
structions. I have kept to the System now for two months, and already I notice 
greater strength and increased suppleness all over my muscular system, despite my 
weight of over 14 stone and my 46 vears. Hurrah for Muller and his System! 

(Signed) BERTHA CAREN, 
Teacher. 



